Month: September 2019

9.24.19

CFE:

Tuesday Intervals:
5K training
Short Intervals:
5 x 150m sprint, 30 sec rest
*1 min rest after last 150m
4 x 300m run, 30 sec rest
*1 min rest after last 300m
3 x 600m run, 30 sec rest

Then: 4 rds:
10 goblet squat (3 sec descent, explode up)
10 straight leg dead lift (same weight and tempo)
And 3m AMRAP
1/1,2/2,3/3,4/4…………
BB sit-ups (trainer bar)
Lying leg raise with BB over chest

CrossFit:

-Odd object conditioning-

3 Rounds : (15 min cap)
5 Double Kettlebell Hang Clean and Jerks
50′ Double Kettlebell Front Rack Lunge
5 Double Kettlebell Hang Clean and Jerks
100 Meter Double Kettlebell Farmers Carry
** KB 53/35**

Conditioning:

3 rds

-400 m run

-21 lateral bar burpees

9.23.19

CFE:
Movement of the Week: Devils Press

24m EMOM
1) 150m sprints
2) 20 wallballs (20/14)
3) 8 burpee box jumps (24/20)

CF:

Skill work:

5 rds (not for time)

40 dubs (80 singles)

3 mu or 6 C2B

conditioning:

5 Rounds:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/85


9.20.19

One more Day ! Seasons beatings 2019. Register to compete, judge, or volunteer. Don’t miss out on a great weekend with great people.

https://app.throwdowns.com/competitions/seasons-beatings-2019/

CFE:

Friday Funday!
Compliments of Coach Camie Guenther-Green!
4 rft:
400m run
20 DB hang clean and press (10 each) (35/50)
12 GHD
2min rest
2 rft:
600m run
16 wallballs (20/14)
16 V ups
16 MBC
16 MB sit-ups to Wall

CrossFit:

Strength (Snatch)

Emom 8

Hang squat snatch + squat snatch + OHS

*snatch weights 65-75% of max snatch*

“Air Conditioning”
On the 5:00 x 4 Rounds:
20 Double KB Deadlifts (70’s/53’s)
20 Wallballs (20/14)
20/15 Calorie Row
**score is slowest rd**

9.19.19

CFE:

5 rds:

-Every 5min-
400m Run
12 cal bike
15 T2Ring

CrossFit:

30 min running clock:

From 0-10:00 ;

Emom 10:

10 burpees to rig

Rest 2 min…..

From 12:00-20:00

Emom 8:

Odd minute – 12 ring rows

Even minute- 18 pushups

Rest 2 min…..

From 22:00-30:00

Amrap 8:

10 DB goblet squats

12 single Dumb bell alternating box step ups

14 alternating DB snatches

**DB 50/35

9.17.19

CFE:
Movement of the Week: DB thrusters

Tabatas:
Double unders (3×1)
HR push-ups
KBS (53/35)
Sit-ups
Cal row

CrossFit:

For Time:
50/35 Calorie Assault Bike (500m run)
125 Double-Unders (2×1)
2k Row
125 Double-Unders (2×1)
50/35 Calorie Assault Bike (500m run)

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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