Month: September 2019

9.14.19

CFE:

For time:
1200m run
30 DB power snatch (50/35)
800m run
30 DB HC&J
600m run
30 DB front squat
800m run
30 push-ups
1200m run
30 pull-ups

CrossFit :

-Team of 3-

150 wall balls

90 hang power snatch 95/65

300m team run

120 wall balls

75 hang power snatch 95/65

400m team run

90 wall balls

60 hang power snatch 95/65

500m team run

9.12.19

CFE:

Thursday Intervals:
Long Intervals:
6 x 400m run, 100m recovery jog

Then: 4 rds
10 Sumo DB squat/bicep curl and press
16 alternating reverse lunge/1 arm row
10 bent over tricep extensions

CrossFit:

For time:

50 cal bike

Rest 2 min

50 bench press 135/85

Rest 2 min

400m farmers carry 70/53

Directly into

100 abmat sit ups

9.11.19

CFE:

10 rft:
10 wallballs (20/14)
8 box jumps (24/20)
6 ring dips
4 push-ups
200m runĀ 

CrossFit:

“Always Remembered”

Teams of 2:
Buy-In: 2001 Meter Row
4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row

Bear = without dropping the bar:

  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

9.10.19

CFE:

Short Intervals:
8 x 250m run, 1min rest
*keep each interval within 3-5 seconds

Then: 4 rds:
8 each open stance DB walking lunge
10 split stance DB RDL
And then: 4 rds:
20 pistons
5 each plate weighted wide/narrow push-ups (10 total)

CrossFit:

Gymnastics conditioning :

-6 min amrap-

1 Handstand Push-up
1 Pull-up
2 Handstand Push-up
2 Pull-ups
3 Handstand Push-up
3 Pull-ups

Continue to add (1) rep to each movement until the cap is reached

Conditioning:

5 Rounds:
15 Kettlebell Swings (70/53)
400 Meter Run
40 Double Unders

9.9.19

CFE:

Movement of the Week: Med ball cleans

4 rft:
400m run
30 air squats
20 MBC (20/14)
10 push ball

CrossFit :

Conditioning:

2rft:

25 OHS (115/85)

Row 50/35 cal

Accessory:

3 rds:

15 hollow rocks

18 empty barbell good mornings

21 ghd sit ups (weighted abmat sit ups )

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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