Month: February 2019

3.1.19

CFE:

30M EMOM 

1) 8 double taps
2) 12 burpee/tuck jumps
3) 20 abmat sit-ups
4) 15 DB thrusters
5) 35 double unders (45 sec of singles)
6) 20 jumping air squats

CrossFit:

19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (weight #1) 
25 toes-to-bars
50 double-unders
13 squat cleans (weight #2)

-If completed before 8 minutes, 
add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (weight #3)

-If completed before 12 minutes, add
4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (weight #4)

-If completed before 16 minutes, 
add 4 minutes to the clock and proceed to:
25 toes-to-bar
50 double unders
7 squat cleans (weight #5)

stop at 20 min.

2.28.19

CFE:

Long Intervals:

2 x 1200m run, 90 sec rest

3 x 800m run, 1 min rest

*1 additional 1200 for full marathon training

Then:

3 rds-

20 alternating twisting MB lunges (20/14)

10 Down ups w/ MB

10 MB V-ups

CrossFit:

Practice:

12 min running clock-

Mu, Bar Mu, Pull up, C2B Practice

Conditioning:

6 RFT:

10 hang power cleans (115/80)

10 s2oh (115/80)

15 air squats

15 ab mat sit ups




2.27.19

CFE:

3rft:
500m Run
20 weighted step ups (24/20) (53/35)
20 KBS (53/35)
20 sit-ups
20 weighted lunges (53/35)
20 cal bike

CrossFit:

Oly

10 min EMOM:
3 Power cleans @ 70-80%

Conditioning

“Overhaul”

1 RFT:
50 box jump over (24/20)
40 pull-ups
30 Power Snatches (115/80)

2.26.19

CFE:

SHORT INTERVALS:

6 x 400m run, 30 sec rest
4 x 600m run, 45 sec rest
*1 additional 400m run and 600m run for full marathon training

Then: 8m EMOM 
10 pistols + 2 strict pull-ups

CrossFit:

Warm-Up

Coaches Choice

Conditioning

“FACE OFF”

Every 4:00 x 5 Rounds:
9 Deadlifts (225/155)
12 Barbell Facing Burpees
15/12 Cal Ass. Bike (row 22/16)

*Record all Five times, your slowest being your score for the day.

2.25.19

CFE:

4 RFT:

5 Wall Walks
10 devils press
15 box jump overs
500m run

CrossFit:

Strength

Hang Squat Snatch

15 min clock-
–5 min emom :
high hang snatch + hang snatch
–Directly into:
10 min. to build to a heavy single Hang Squat Snatch

Conditioning

“Full Send”

3 rounds:
40 DU
3 Rope Climbs
40 DU
12 thrusters (115/80)

2.24.19

OPEN GYM

Optional WODS:

CFE:

-20m AMRAP –

400m run
3 rds cindy:
5 pull-ups
10 push ups
15 air squats

CrossFit:

-Amrap 18-

20 Box jump over (24/20)
15 pushups
10 ghd sit-up
5 burpee to 6″ target

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223

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