Category: Workout Of the Day

6.8.19

CFE:

800m run

42 BJ in to air squat on top (24/20)

42 burpees

800m run

42 KB CNP (53/35)

42 Goblet lunges

600m run

42 DB Snatch (50/35)

42 DB squats

400m run

42 T2Ring

42 RKBS

400m run

CrossFit:

“Gut Check”
Teams of 3, with a 25:00 Time Cap:
200/140 Calorie Assault Bike
… Directly into:
3 Rounds:
50 Toes to Bar
50 Box Jump Overs (24″/20″)
50 Power Snatches*

Round 1 Barbell – 95/65
Round 2 Barbell – 115/85
Round 3 Barbell – 135/95

6.7.19

CFE :

5 rft:

3 T2B

9 air squats

15 KBS (53/35)21 sit-ups

15 box overs (24/20) 

9 burpee pull-ups

300m run 

CrossFit:

For Time: (30 min time cap)

30 hspu

25 t2b

Then : 10 rds of macho man 165/115

(Macho man: 3 power cleans, 3 FS, 3 push jerks)

6.6.19

CFE:

Long Intervals:

1200m run, 20 WB (20/14) 90 sec rest

800m run, 20 WB, 60 sec rest

600m run, 20 WB, 45 sec rest

400m run, 20 WB, 30 sec rest

200m run

-THEN-

20 MB sit ups

20 MB Russian twists

20 T2MB

1min plank

CrossFit:

“Open Wod 13.1”

AMRAP in 17 minutes:

40 Burpees

30 Snatches (75/45 lb)

30 Burpees

30 Snatches (135/75 lb)

20 Burpees

30 Snatches (165/100 lb)

10 Burpees

Max Snatches (210/120 lb)

6.5.19

CFE:

*60 double under buy in:

600m run 

30 jumping air squats

600m run 

30 push-ups

600m run

30 T2B600m run

30 KB SDHP (53/35)

600m run

*60 double under cash out

CrossFit:

22 min AMRAP:

60 double unders

40 wall balls 20/14

20 shoulder to Overhead 95/65

10 bar facing burpees

Strength accessory :

4 rds :

10 bench press

10 strict chin ups/ring rows

15 hollow rocks

6.4.19

CFE:

Short Intervals

8 x 100m sprint (sprint to 200m, jog back)
4 x 200m sprint (sprint to 400m, jog back)

then: 10m EMOM
12 deficit KB squats (53/35)
12 DB RDL
12 row in plank
12 floor press/hips elevated

CrossFit:

Emom 8: Power Clean

-1 Hang Power Clean
-1 Power Clean

“Power Ranger”

15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans, 200m Run
Rx – 155/105

6.3.19

CFE:

Movement of the Week: push-ups

9m EMOM (alternating) 20sec work/40 sec rest
1) tricep push-ups
2) decline push-ups
3) plyo on plates 

Metcon:
1 rd:400m run, 10 MBC (20/14)
2 rds: 300m run, 15 KBS (53/35)
3 rds: 200m run, 15 donkey kicks

4 rds :100m run, 10 ring rows

CrossFit:

Back Squat:

On the 2:00 x 6 sets :

0:00 … 3 reps @ 77%

2:00….. 1 rep @ 87%

4:00…. 3 reps @80%

6:00….. 1 rep @ 90%

8:00….. 3 reps @ 83%

10:00….. 1 rep @ 93%

Conditioning :

4 rft:

12 ghd sit ups

10 hspu

10 hang power snatch 95/65

12 ohs 95/65

CrossFit Solafide

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931.627.0223



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