Month: May 2020

6.1.20

CFE

  • 4 rft:
  • 4 DB hang power clean and jerk (50/35) (1 DB, 4 reps each arm)
  • 5 DB front squats
  • 6 HSPU
  • 7 box jump overs (24/20)
  • 400m run

CrossFit

Warm-Up

A. General
EMOM x 3 @increasing intensity
-10/8 Cal Machine/30 Mountain climbers
-30 Single unders

B. Mobility
Lat stretch on floor
5 repetitions/side

C. Specific
1 round:
30s Single arm press
30s Squat hold
30s Jumping air squats

Strength

Clean and Jerk (7 x 4+1)
E(2)MOM x 7
Set 1: 4+1 @62%
Set 2: 4+1 @72%
Set 3: 4+1 @80%
Set 4 and 5: 3+1 @85%
Set 6 and 7: 4+1 @75%, TNG

Conditioning

AMRAP
21minutes
8 Burpees
10 Alternating DB Snatch@1×50/35lbs
200m Run

Accessory Work

Metcon (3 Rounds for reps)
Core strength

Weighted Toe Touches

3 x max reps in 60 seconds
Rest 2 minutes

5.30

CFE

  • 30 KBS, 1200m run (53/35)
  • 25 goblet squats, 800m run
  • 20 box jumps (24/20), 400m run
  • 15 pull-ups, 200m run 
  • 10 tire flips, 100m run
  • 15 pull-ups, 200m run
  • 20 box jumps, 400m run
  • 25 goblet squats, 800m run
  • 30 KBS, 1200m run

CrossFit

  • 30 min amrap:
    • 600m run
    • 15 c and J 135/95
    • 12 box jump over 24/20
    • 9 pull ups

5.29

CFE

4 rft:
3 wallwalks
6 KB squat clean and press (53/35)
9 burpees
500m run 
* every 3min complete 50 double unders (3×1)

CrossFit

8×3 Back Squat @75% (rest 60-90 sec between sets)

metcon:

  • Amrap 16:
    • 30 double under
    • 12 thruster 95/65
    • 30 abmat sit ups
    • 12 hspu

5.28

CFE

5 rft:
15 wallballs (20/14)
20 box jumps (24/20)
15 donkey kicks
300m run

CrossFit

  • Emom 8
    • 2 Clean + Jerk (70-80%)
  • For Time
    • 21-18-15-12
      • row calorie
      • push ups
      • t2b

5.27

CFE

4 rft:
15 T2Ring
400m run 
30 second rest

Then: Death by 3’s
Goblet squats+sit-ups 

CrossFit

  • 0:00-10:00
    • 10 min Amrap:
      • 5 squat snatch 135/95
      • 200m run
  • rest 5min (10:00-15:00)
    • 15:00-25:00
      • 10 min Amrap
      • 7 power snatch 95/65
      • 200m run

*Score two Separate Amraps*

core: 4 sets

  • 15 hollow rocks
  • 15 oblique side bends each side (db or kb)

5.26

CFE

Tabatas!
Double unders
Plate G2OH (45/25)
Up/downs
Shuttle runs 
OH plate lunges

CrossFit

strict press: 8×3 @75% (rest 60 sec between sets)

Metcon:

  • 5 rds for time: (cap 22 min)
    • 40 double unders
    • 10 burpee box jump over 24/20
    • 5 power cleans 155/105

CrossFit Solafide

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Clarksville, TN 37040

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