Month: October 2019

11.1.19

CFE:

10 rft:
10 cal Row
10 DB clean and jerk (45/25)
10 DB front squats
10 DB push-ups
10 DB plank row
10 DB lunges

CrossFit

“20.4”

  • For Time:
  • 30 Box Jumps (24/20 in)
  • 15 Clean-and-Jerks (95/65 lb)
  • 30 Box Jumps (24/20 in)
  • 15 Clean-and-Jerks (135/85 lb)
  • 30 Box Jumps (24/20 in)
  • 10 Clean-and-Jerks (185/115 lb)
  • 30 Single-Leg Squats
  • 10 Clean-and-Jerks (225/145 lb)
  • 30 Single-Leg Squats
  • 5 Clean-and-Jerks (275/175 lb)
  • 30 Single-Leg Squats
  • 5 Clean-and-Jerks (315/205 lb)
  • *Time cap: 20 minutes*

10.31.19

CFE:

25 KBS (53/35)
50 air squats
500m run
25 pull-ups
50 air squats
500m run
25 push-ups
50 air squats
500m run
25 sit-ups
50 air squats
500m run 

CrossFit:

For time :

10 burpees 

31 wall ball 20/14

10 bar facing burpees 

31 db hang clean and jerk 50/35

10 deadlifts 255/185

31 wall ball 20/14

10 deadlifts 255/185

31 alt dB snatches  50/35

10 bar facing burpees 

31 wall ball 20/14

10 burpees 

10.30.19

Long Intervals:
4 rds:
300m run
30 wallballs
300m run
1min rest

Then: 3 rds
10 Bulgarian split squat (left leg, 53/35)
10 lateral goblet lunge (left leg, 53/35)
10 Bulgarian split squat (right leg)
10 lateral goblet lunge (right leg)

Then: 3 rds 30 sec work/30 sec rest
Heels elevated narrow goblet squat (53/35)

CrossFit:

Strength:

Emom 8

3 hang power snatch @60-65% of PS

+ 3 box jumps 30/20

  • All in the same minute

conditioning:

conditioning:

Amrap 15:

6 Hang power snatches 85/55

9 bent over rows 85/55

18 ab mat sit ups

9 push press 85/55

6 good mornings 85/55

10.29.19

CFE:

400m run/500m row

10 rds:

10 burpees

10 KBS (53/35)

10 box jumps (24/20)

400m run/500m row

CrossFit:

8 rds: (32 min clock) work 3 min / rest 1 min
– 8 Power clean + 4 push jerks (155/105)
– 12 Russian swings 70/53

  • In remainder of 3 min…
    max goblet squats 70/53
    *** score is total goblet squats***

70/53

10.28.19

CFE:

Monday Intervals:
Short Intervals:

3 rds:
200m run, 16 OH lunges, (45/25) 30 sec rest
400m run, 14 OH box step ups, (24/20) 30 sec rest
600m run, 12 plate weighted jumping air squats, 30 sec rest

Then: 3 rds: 30 sec work/10 sec transition
Ball slams
Plank on ball/alternating toe touch and stretch
Bent over ball slams
Ball pike/knee pull (alternating)

CrossFit

Back Squat:

5×5 @ 75% 90-120 seconds rest each set

Conditioning:

8 rds:

6 thrusters 115/80

6 bar facing burpees

100m run

10.26.19

  • No Regular Schedule *

CFE:

Breast Cancer Memorial 5k (8am)

CrossFit :

Barbells For Boobs 9-11 am

Grace

30 clean and jerks 135/95

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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