Category: Workout Of the Day

3.14.19

CFE:

LONG INTERVALS:

2 x 1600m run, 2 min rest
1 x 1200m run, 90 sec rest
2 x 800m run, 1 min rest
*1 extra 800m for full marathon training

then 3rds:
12 side lunge w/ lateral raise
12 Glute bridge w/ floor press
12 renegade row with push-ups

CrossFit:

Conditioning

FOR TIME

-75 DU Buy In-

4 RDS:
20 Box Jump Over (24/20)
15 Wall Ball (20/14)
10 HSPU

-75 DU Cash Out-

Core Accessory

4 rds For Quality:
-15 Good Mornings (45/35)
– 45 Sec Plank

3.13.19

CFE

6 RFT:

5 pistols (each leg)
10 Chameleons
15 KB DL (75/53)
20 Jumping air squats
500m run

CrossFit:

Strength

Back Squat:

work to a heavy single

Conditioning

3 RFT:

15/12 Cal Row
15 GHD
15 Power Snatches (95/65)
15 OHS (95/65)


3.12.19

CFE:

SHORT INTERVALS:

8 x 100m sprint, 15 sec rest
4 x 200m run, 30 sec rest
2 x 300m run, 30 sec rest
-2min rest-
2 x 300m run, 30 sec rest
4 x 200m run, 30 sec rest
8 x 100m sprint, 15 sec rest
*1 more of each for full marathon training

CrossFit:

-Strength-

SQUAT CLEAN COMPLEX

every 2:00 x 6 rds: (12 min clock)
2 high hang cleans (pocket)
1 hang clean (knee-level)
1 clean (floor)

-Conditioning-

4 RFT:

15 Barbell Facing Burpees
12 deadlifts
9 Hang Power Cleans
6 Push Jerks
RX- 135/95

3.11.19

CFE:

5 RFT:

5 Burpees
10 CTB Pull ups
15 push ups
20 wallballs (20/14)
400m run

CrossFit:

Warm-Up

Coaches Choice

Conditioning

For Time:

800m run
-directly into-
5 rds:
10 CTB pull-ups
30 air squats
-directly into-
800m run

3.8.19

CFE:

10,15,20,25,20,15,10

Box Jumps
Push-ups
400m run
*5 pull-ups after each round

CF:

19.3

200 ft Dumbbell Overhead Lunges (50/35lb)
50 Dumbbell Box Step-Ups (24/20in)
50 Strict Handstand Push-Ups
200 Foot Handstand Walk

Time Cap: 10 minutes

3.7.19

CFE:

4 RFT:

300m Row
10 ManMakers
600m run
10 Pistols

CrossFit:

Strength

-Bench Press –

Work to a Heavy Triple

Conditioning

-5 rft-

5 deficit HSPU (4 in/ 2 in)
10 T2B
15 sumo Dead High Pull (75/55)
20 Alternating Front Rack Lunges (75/55)

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