Category: Workout Of the Day

CFE:

Helen
Annie
Helen
3 rft:
400m run
21 KBS
12 pull-ups
Then:
50/40/30/20/10
Double unders
Abmat sit-ups
Then: 3 rft
400m run
21 KBS
12 pull-ups

CF:

A. Warm-up
B. Granite Games Teams of 3 Online Qualifier 5
AMRAP 18
50 Double Unders
30 Thrusters 75/55
25 Pull-ups
60 Double Unders
25 Thrusters 95/65
30 Pull-ups
70 Double Unders
20 Thrusters 115/80
20 Chest to Bar Pull-ups
80 Double Unders
15 Thrusters 135/95
25 Chest to Bar Pull-ups
90 Double Unders
10 Thrusters 155/105
10 Ring Muscle-ups
100 Double Unders
5 Thrusters 165/110
15 Ring Muscle-ups
MAX Double Unders
C. Work up to a heavy triple Push Jerk

CFE:

Long Intervals:
5 X 800m run, 1min rest
Then: 10m AMRAP
24 DB lunges
16 T2B
8 DB squat cleans

CF:

A. Warm-up
B. Double-under Skill Work
C. AMRAP 12
10 Hang Power Clean & Jerk 135/95
15 DL 135/95
20 Wall Balls 20/14
25 Abmat Sit-ups

CFE:

Short Intervals:
4 X 300m run, 30sec rest
3 X 400m run, 30sec rest
2 X 600m run, 45sec rest
Then: 4 rds for reps
1min max strict pull-ups
1min Max strict push-ups
1min Max KBS

CF:

A. Warm-up
B. OHS Strength
10@ 60%
8@ 65%
6@ 70%
6@ 75%
6@ 80%
C. 5 RFT
5 Deficit HSPU 45/25
10 Burpee BJ 24/20

CFE:

5 rft:
10 burpees
20 sit-ups
10 cal row
20 double unders
600m run

CF:

A. Warm-up
B. Prowler Push 3x50M 90/50
C. Tabata
Mountain Climber
Chin-up Static Hold
Superman Static Hold
Back Squat 45/35

CFE:

50 wallball buy in:
4 rft:
400m MB run
24 MB squats
12 burpee box jump overs

CF:

A. Warm-up
B. AMRAP 9
6 Strict Pull-Ups
9 Front Squats 135/95
C. 3RFT
15 Cal Bike/Row
10 Power Snatches 95/65
5 Rope Climbs

Don’t forget no CFE today!!

Join us with CrossFit DCL at 9am for 31 Heroes

31 Min AMRAP

8 Thrusters (155/105)

6 Rope Climbs

11 Box Jumps (30/24)

One partner works while other partner runs 400m with a sandbag.

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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