Month: May 2019

5.31.19

CFE:

“21” 

Wallballs (20/14)

Abmat sit-ups

100 m run

CrossFit:

“Death Race”

5 rds:

15/10 cal Bike

10 burpees

“Accessory”

4 rds:

50 ft oh walking lunge 75/55

12 strict press 75/55

10 good mornings 75/55

5.30.19

CFE:

4 rft:

800m run 

15 burpee2plate

30 OH lunges (45/25)

50m bear crawl

CrossFit:

“Karabel”

10 Rounds for Time:

3 Power Snatches (135/95 lb)

15 Wall Ball Shots (20/14 lb, 10/9 ft)

5.29.19

CFE:

Long Intervals:

5 x 600m run, 20 slam balls, 45 sec rest

Then:

3 rds:12-15 BB bicep curls

12-15 BB strict press

12-15 box dips

CrossFit:

AMRAP 15:
40 Double-Unders
20 Dumbbell Hang CJ (50/35)
40 Double-Unders
20/15 Calorie Row

Accessory Work:

4 rft:

12 bench press 135/95

12 empty barbell curls

200m run

5.28.19

CFE:

400m run
20 RKBS (75/53)
20 hang DB snatch (50/35)
300m run
15 RKBS (75/53)
15 wallballs (30/20)
200m run
10 RKBS
10 box jumps (30/24)
200m run
15 wallballs
15 RKBS
300m run
20 hang snatch
20 RKBS
400m run

CrossFit:

50 AbMat SU, 25 Cal row, 10 Deadlifts
40 AbMat SU, 20 Cal row, 8 Deadlifts
30 AbMat SU, 15 Cal row, 6 Deadlifts
20 AbMat SU, 10 Cal row, 4 Deadlifts
10 AbMat SU, 5 Calorie row, 2 Deadlifts
Rx Barbell – 275/185

Accessory:

5 rds:

15 russian KB swings 53/35

12 alternating goblet lunges 53/35

5.25.19

CFE:

For Time:

1600m run, 5 wallwalks
1200m run, 10 HSPU
800m run, 20 MBC (20/14)
600m run, 30 sit-ups
400m run, 40 KBS (53/35)
200m run, 60 wallballs (20/14)
100m run, 80 double unders (3×1)

Crossfit:

For Time:

40 Wall Ball , 200m run

30 box Jump overs, 200m run

30 Wall Balls, 200m run

20 box Jump Overs, 200m run

20 Wall Balls, 200m run

10 Box Jump Overs, 200m run

…..directly into 30 burpees

*wall ball 20/14

*box 24/20

5.24.19

CFE:

20-15-10-5-10-15-20
Box jumps (24/20)
Plate2OH (45/25)
Double unders (4×1)
400m run

CrossFit:

Strength

Deadlift
1 Sets of 5 – 70%
3 Sets of 3 – 73-76-79%
5 Sets of 1 – Climbing to a Heavy. Conditioning

For Time

“The Joker”
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
Rx – 225/155

CrossFit Solafide

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Clarksville, TN 37040

931.627.0223



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