Month: March 2020

3.21.20

Open gym options (8-10am!)


CFE

1000m run
10 rds:
5 T2B
10 box jumps (24/20)
15 wallballs (20/14)
30 double unders (3×1) 1000 m run

CrossFit

  • For Time:
    • 30 box jump overs 24/20
    • 30 power cleans 95/65
    • 30 push jerks 95/65
    • 30 lateral bar burpees
    • 30 single arm db hang c and j 50/35
    • 30 Alt DB snatches 50/35
    • 30 box jump overs 24/20

3.20.19

CFE

28m AMRAP
6 HSPU
12 alternating pistols
18 slam balls (30/20)
300m run 

CrossFit

For Time: 

  • 4 rds
    • 300m run
    • 12 pull ups 
    • Rd 1 6 squat snatch 135/95
    • Rd 2 5 sq snatch 155/105
    • Rd 3 4 sq snatch 175/115
    • Rd 4 3 sq snatch 185/125

Accessory:

  • 4 sets
    • 15 good mornings (45/35)
    • 20 hollow rocks

3.19.20

CFE

Thursday Endurance:
5 rft:
400m run
10 feet elevated ring rows
10 DB hang clean (45/25)
10 DB push press

CROSSFIT

  • For Time:
    • 400m run
    • 60 wall balls
    • 60 abmat sit ups
    • 400m run
    • 50 bent over row 85/55
    • 50 floor Presses 85/55
    • 400m run
    • 60 abmat sit ups
    • 60 wall balls
    • 400m run

3.18.20

CFE

Long Intervals:
2 x 1600m run, 2min rest
2 x 1200m run, 90 sec rest
1600m run
*additional 1600m for full marathon training

Then: 3rds:
12 alternating single leg DL (2DB’s or KB’s)
12 renegade rows
12 plate tucks

CrossFit

  • Amrap 5
    • 4 front squats 185/115 (from the floor)
    • 8 box jump over 24/20

…Rest 3 min…..

  • Amrap 5
    • 8 single arm db thrusters 50/35
      • 4 R arm/4 L arm
    • 8 hspu

….rest 3 min…..

  • 8 min to find a heavy single c and j

3.17.20

CFE

24m AMRAP
5 pull-ups
10 wallballs (2/14)
20 sit-ups
50 double unders (3×1)
250m run

CrossFit

  • bench press:
    • 6×6 @65-%
      • on the 90 sec

metcon

  • 5 rds
    • 12/9 cal bike
    • 12 push press 95/65
    • 12 OHS 95/65

3.16.20

CFE

Short Intervals:
4 x 800m run, 45 sec rest
3 x 600m run, 30 sec rest
*1 extra each for full marathon training

Then: 6m AMRAP
10 RKBS/Squat swing (53/35)
10 goblet squats
10 push-up/child pose 

CrossFit

Back squat 

6×6 @ 65% 

…. on the 90 sec

  • 6 rds for time
    • 8 dead lifts 185/125
    • 5 power cleans 185/125
    • 8 bar facing burpees 

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



© 2020 CrossFit Solafide | Site by Clarksville Website Design