Month: January 2020

2.1.20

CFE

Saturday Endurance: 8:00am
Compliments of Coach Camie Guenther-Green
45m time cap

15m EMOM
12/8 cal bike
40 double unders
15/10 cal Row
Right into:
5 rft
300m
21 wallballs (20/14)
15 pull-ups
9 devils press (30/25)

Race training: 20min. Easy pace

CrossFit

  • Partner Wod: (Time cap 30 min)
    • 60 c and J 135/95
  • Rest 2 min …. then :
    • 120 wall ball 20/14
    • 80 alt dB snatch 50/35
    • 60 Later bar burpee
    • 60 t2b
    • 80 alt dB snatch 50/35
    • 120 Wall ball 20/14

1/31/20

CFE:

Friday Funday!
21,18,15,12,9,6,3
MBC (20/14)
Ring rows (strict, elevated if necessary )
Weighted step ups (24/20) (53/35)
Hanging knee raises
300m

CrossFit

  • Front squat 
    • Emom 6 
    • 5 reps @ 55%
  • 5 rds for time :
    • 4 bar mu 
    • 8 power cleans 155/95
    • 12 goblet squats 70/53

1.30.20

CFE:


Long intervals:
7/5 x 400m, 1 min rest

Then: 4 rds for quality
12 DB strict press
10 DB squat
8 DB thrusters

  • don’t put DB’s down till each round is finished

And then: 3 rds
10 DB bicep curls
10 DB OH tricep extensions

CrossFit

  • Emom 16
    • odd – 8 dead lifts @50%
    • even- 8 bar facing burpees

Conditioning:

For Time: 2k Row

1.29.20

Wednesday Endurance:
5 rft:
6 pull-ups
12 DB thrusters (45/25)
18 GHD or MB sit-ups
400m

CrossFit

  • Emom 8
    • Hang power snatch + power snatch 
  • Start @60% of power snatch and work to a heavy complex for the day.
  • metcon:
    • 6 rounds
    • 12/9 cal row
    • 5 squat snatches
      • weights on the snatch increase
      • rds 1&2 105/65
      • rds 3&4 115/85
      • rds 5&6 145/95

1.28.20

CFE

Marathon/half Marathon training Week 1

Tuesday Intervals:
11/9 x 150m sprint, 30 sec rest

Then: 16m EMOM
12 push-ups
16 weighted lunges
20 Good mornings (banded or PVC)
24 sit-ups

CrossFit

  • Emom 12
    • Odd- 8 strict press + 5 push press 85/65
    • Even- 20 abmat sit ups

conditioning

  • For time:
    • 15 burpees
    • 30 pushups
    • 20 ring rows
    • 25 push ups
    • 15 burpees
    • 20 bench press 135/95
    • 20 ring rows
    • 15 bench press 165/115
    • 15 burpees
    • 10 bench press 185/135
    • 20 ring rows

1.27.20

CFE

Monday Endurance:
4 rft:
12 KB DL (53/35) suitcase style
15 wallballs (20/14)
20 box jumps (24/20)
300m

CrossFit

  • Back squat
    • emom 6
    • 6 back squats @50%
  • conditioning:
    • 23 min amrap :
      • 15 wall ball
      • 10/7 cal bike (15/12 row)
      • 20 alt Single dB box step ups 24/20
        • 50/35 dumbbell

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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