Category: Workout Of the Day

CFE:

1600m run
then
8 Rds
20 box jumps
10 RKBs
20 air squats
10 pull-ups
20 plate 2 OH

CF:

A. Warm-up
B. For Time
50 Box Jumps 24/20
35 Abmat Sit-ups
400 Meter Run
25 Thrusters 95/65
800 Meter Run
25 Thrusters 95/65
400 Meter Run
35 Abmat Sit-ups
50 Box Jumps 24/20

CFE:

5 rds: Every 5 min.
800m run, Max KBS, (53/35)
1min rest
Then: tabatas
Hanging knee raises
Russian twists
CF:
A. Warm-up
B. 5x500M Row
C. 5 RFT
10 Pistols
15 Hollow Rocks
10 Deficit Push-ups 45/25
15 Grass Hoppers

CFE:

10 X 300m run, 30 double unders, 30 sec rest
Then: 3 rft:
10 plate G2OH (35/25)
20 plate OH lunges
30 sit-ups

CF:

A. Warm-up
B. Front Squat
2×2 @ 80%
2×2 @ 85%
2×2 @ 90%
C. 4 RFT
20 Cal Row
16 KB Swing 53/35
20 Box Jumps 24/20
16 Wallballs 20/14

CFE:

1600m run
100 pull-ups
100 push-ups
100 sit-ups
100 air squats
1600m run
Run must be completed in entirety, movements may be partitioned, ex. 10 X 10

CF:

A. Warm-up
B. Back Squat
2×5 @ 78%
2×3 @ 82%
2×1 @ 86%
C. Every 2 Mins x 7
Odd: 10 Pull-Ups
3 Hang Power Snatch
Even: 10 C2B Pull-Ups
3 Hang Power Snatch
* Increase snatch weight each round

CFE:

4 rft:
400m run
15 1 arm OH DB squat
15 box jumps (24/20)
15 DB snatch (35/50)
250m row

CF:

Wednesday
A. Warm-up
B. Clean and Jerk
Every :90 x 9
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 76%
Minute 2 – 81%
Minute 3 – 86%
Rest 2:00
On the Minute x 3
Squat Clean + Split Jerk
Minute 1 – 86%
Minute 2 – 88%
Minute 3 – 90%
C. EMOM 12
Min1: 8 Deadlift 255/205
Min2: 12 T2B
Min3: 40 DU

CFE:

5 rft:
400m run
5 DB manmakers
3 rds Cindy:
5 pull-ups
10 push-ups
15 air squats

CF:

A. Warm-up
B. Every :90 x 7
Hang Squat Snatch + Squat Snatch @ 74%
C. AMRAP 15
10 Power Cleans 155/105
10 Barbell Facing Burpees
200m Run

CrossFit Solafide

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