Month: August 2019

8.31.19

CFE:

100 double unders (3×1)
600m run 
30 wallballs(20/14)
30 KBS (53/35)
600m run
30 burpees
30 box jumps (24/20)
600m run
30 pull-ups
30 alt. DB snatch (50/35)
600m run 
100 double unders 

CrossFit:

Teams of 3:
100/70 Calorie Row
100 Box Jump Overs (24″/20″)
100 Power Snatches (95/65)
10 Rope Climbs (15′)
100 Power Snatches (75/55)
100 Box Jump Overs (24″/20″)
100/70 Calorie Row

8.30.19

CFE:

5 rft:
5 wallwalks
10 K2E
20 box jumps (24/20)
500m run 

CrossFit:

Strength:

Every 1:30 x 7 Sets:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

*start at 60% and build over the 7 sets*

Conditioning:

3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Pounds: 115/85

8.29.19

CFE:

Long Intervals:
5K training
8 x 200m run, 1min rest
Track all rounds, keep times within 3-5sec

Then: 3 rds

15/12/9

Lateral step down (pistol style) (24/20)

left leg Rear elevated split squats,

left leg KB goblet squats, 10 reps (53/35)

* perform all reps on left leg including goblet squats before moving to right leg

CrossFit:

30 min clock:

From 0:00 – 10:00

Row 800 meters

3 rds:

10 pushups

15 abmat sit ups

-Rest remainder –

From 10:00-20:00

4 rds

6 thrusters 115/80

12 dead lifts 115/80

-Rest remainder –

From 20:00-30:00

Run 1 mile

*3 separate scores *

8.28.19

CFE:

4 rft:
500m run 
15 RKBS (75/53)
10 pull-ups
5 HSPU

CrossFit:

Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches

60-65% of snatch

Conditioning:

“Halftime”
30-20-10:
Dumbbell Power Snatches (50/35) *alternating
Wallballs (20/14)
… Directly into:
10-20-30:
Bar-Facing Burpees
Calorie Row

8.27.19

CFE:

Short Intervals
“Death by”
1) box jumps (up by 2)
2) ring rows (up by 3)
3) air squats (up by 5)
Score: each reps each movement

Then: max effort strict push-ups
6m EMOM
1/2 ME push-ups 
(If ME is 12, then perform 6 for each min)

CrossFit:

Skill practice: not for time

4 rds :

250m easy row

3 ring muscle ups or 3 strict pull ups / 3 ring dips

Conditioning:

5 rds :

400m run

12 burpees

12 t2b

8.26.19

*Seasons Beatings OCT 5/6. Don’t forget to register to compete, judge, or volunteer. It’s going to be a great weekend with a great community!*

CFE:

Movement of the Week: DB squat clean

25m EMOM
1) 10 DB squat cleans (35/20)
2) 10 T2B
3) 20 DB push press 
4) ME cal row
5) rest

*Score cal row*

CrossFit :

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats

Barbell: 72% of 3-Rep Max Back Squat
Returning to the 3-6 repetition scheme for these last two weeks of stamina squats.

Conditioning:

“Sucker Punch”
21-18-15-12-9:
Kettlebell Swings (53/35)
Thrusters (75/55)

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



© 2019 CrossFit Solafide | Site by Clarksville Website Design