Month: February 2020

2.29.20

  • CrossFit Solafide is closed!
  • join the community at CFC., Always Strong Crossfit @ 9am!
    • Wod For Emily!

2.28.20

CFE

Friday Funday! 9:00am
8m AMRAP:
10 box jumps (24/20)
10 burpees
10 pull-ups

2min rest

8m AMRAP:
2 wallwalk
20 air squats
30 double unders (3×1)

2min rest

8m AMRAP:
200m run/Row
10 KB DL (53/35)
10 HSPU

CrossFit

  • For time:
    • 15-12-9-12-15
    • deadlift 255/165
    • hspu
  • 4 rds for quality:
    • 15 empty barbell good mornings
    • 12 empty barbell curls
    • 9 db bench press

2.27.20

CFE

Thursday Intervals:
Long intervals :
3 x 800m run, 1 min rest
3 x 600m run, 45 sec rest
2 x 400m run, 30 sec rest
*additional 800m and 600m for full marathon training

Then: 8m AMRAP
8 hang DB snatch (each)
Jumping air squats 8,16,24,32,40………

CrossFit

  • amrap 6
    • 30 double under
    • 15 double db hang power clean 50/35
    • 10 push ups
      • rest 2 min
  • amrap 6
    • 25 double under
    • 15 ab mat sit up
    • 10 double db bent over row 50/35
      • rest 2 min
  • anrap 6
    • 20 double under
    • 15 alternating db Snatch 50/35
    • 10 Ring rows
  • core cash out:
    • 5 sets: 15 hollow rocks
      • :30 sec plank between sets

2.26.20

CFE

Wednesday Endurance:
5 rft:
50 double unders (3×1)
20 wallballs
10 devils press (40/25)
1 minute rest

CrossFit

Snatch Complex

  • 8 min emom
    • 2 hang power snatch + 1 hang squat snatch
  • *@65-75 of power Snatch

metcon:

  • Amrap 16
    • 10 box jump over 24/20
    • 8 bar facing burpee
    • 6 push jerks 155/105

2.25.20

CFE

Tuesday Intervals:
Short Intervals:
4 x 500m run, 30 sec rest
4 x 100m sprint, 30 sec rest
4 x 500m run, 30 sec rest
*1 more each for full marathon training

Then: 8m EMOM
8 alternating pistols + 2 strict pull-ups

*or alternate indoor wod

CrossFit

  • bench press
    • 6×3 Start at 65% and work to a heavy triple.
  • metcon
    • 9-7-5-7-9
      • bar mu
      • squat cleans 135/95
  • or
    • 12-9-6-9-12 C2B
    • 9-7-5-7-9 squat cleans 135/95

2.24.20

CFE:

Monday Endurance:
20m AMRAP
1 burpee
2 box jumps (24/20)
3 KBS (53/35)
4 pull-ups
5 push-ups
6 air squats

CrossFit:

  • back squat
    • every 90 sec for 6 sets.
      3 reps @65%
  • metcon: for time….
    • Row 500m
    • 30 thruster 75/55
    • 30 pull ups
    • 30 thruster 75/55
    • Row 500m 

CrossFit Solafide

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Clarksville, TN 37040

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