Category: Workout Of the Day

3.21.19

CFE:

For Time:

21,15,9,9,15,21

DB Snatch (54/35)
Wallballs (24/20)
500m run

CrossFit:

For Time:

1 Mile Run

Conditioning

Amrap 15:

15 hang Power Snatch (75/55)
12 push press (75/55)
9 T2B
6 KB Swing (70/53)
300/250m row

3.20.19

CFE:

Long Intervals

2400m run, 2 min rest
2 x 1600m run, 90 sec rest
800m run- all out
*1 extra 1600m run for full marathon training

Then 3 rds:
30 sec elbow plank with hip rotation
30 sec flutter kick
30 sec side T (plank) with hip dip (hip to the floor)
30 sec other side
* no rest until each round is complete

CrossFit:

Strength

Alternating Emom 10 min:
odd- 5 Bench Press
Even- 5 Touch & Go Power Cleans

Conditioning

3 RFT:

200 ft KB Farmers Carry (70/53)
50 AbMat sit-ups
25 Double KB Dead Lifts (70/53)

3.19.19

CFE:

Conditioning

-5 RFT –

3 Rope Climbs
10 T2B
21 OH Lunges
400m run

CrossFit:

Strength

Back Squat

-10 Min EMOM-
min 1-3 : 3 Back Squats @50%
min 4-6 : 3 Back Squats @55%
min 7-10 : 2 Back Squats @60%

Conditioning

4 Rds:

9 Lateral Bar Burpees
9 thrusters (95/65)
15 Med Ball Cleans (20/14)
15/12 Cal Row

3.18.19

CFE:

Short Intervals:
4 x 600m run, 30 sec rest
3 x 800m run, 45 sec rest
*1 extra each for full marathon training 

Then: 3 rds:
15 V sit with chest press
15 weighted double crunch
15 windmill (each)

CrossFit:

Oly

SNATCH

-On the Minute x 11-
Minute 1 @ 70%
Minute 2 @ 75%
Minute 3 @ 80%
… Minute 4 – Rest
Minute 5 @ 75%
Minute 6 @ 80%
Minute 7 @ 85%
… Minute 8 – Rest
Minute 9 @ 80%
Minute 10 @ 85%
Minute 11 @ 90%

Conditioning

3 Rounds:
75 Double-Unders
10 HSPU
3 Rope Climbs
10 Power Snatches (115/80)


3.16.19

CFE:

Murph Prep

1600m run
25 Pull-ups
50 push ups
75 air squats
800m run
15 pull ups
30 push ups
45 air squats
800m run
10 pull ups
20 push ups
30 air squats
1600m run

CrossFit:

5 rds For time:

Run 400m
21 thrusters 75/55
15 t2b
9 KB swing 70/53

3.15.19

CFE:

“RENE”

7 rft:

400m run

21 walking lunges

15 KBS

9 Burpees

CrossFit:

“19.4”

For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

Men snatch 95 lb. Women snatch 65lb.
Time cap: 12 minutes

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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