Category: Workout Of the Day

12.3.19

CFE:

Tuesday Intervals:
Short Intervals:
Every 3min X 8
200m run, 10 DB hang squat clean, (40/25)

Then: 3 rds:
12 ROM sumo squats (weighted)
12 DB RDL
12 push-up/shoulder tap/walking plank combo

CrossFit

  • Bench press : work to a heavy 3 rep
    • then drop 10% and do 7×2
  • Metcon: 5 rds for time
    • (goal here is steady pace/ aim to keep all rounds about the same time … about 80%-85% effort throughout)
  • 20/15 cal row 
  • 4 power cleans 165/115
  • 24/16 pushups

12.2.19

CFE:


Movement of the montH: GHD

For time:
100 double unders (3×1)
150m
50 slamballs
150m
50 KBS (53/35)
150m
50 OH plate lunges (45/25)
150m
50 wallballs (20/14)
150m
100 double unders

CrossFit

Back Squat:

  • work Up to a heavy Set of 7
    • then drop to 60% of that # and do one max rep set.

Metcon:

  • Every 3 min for 7 rds:
    • 12/10 cal bike (15/12 row) (sprint !)
    • 12 WB 20/14
    • 12 burpee to rig

*score slowest rd.

11.30.19

CFE:

Saturday Endurance: 8:00am
45m time cap
For time:
60 cal Row/50 cal bike/1200m run
50 box jump overs (24/20)
50 DBL DB DL (53/35)
50 wallballs (20/14)
50 ring dips
50 wallballs
50 DBL DB DL
50 box jumps overs
60 cal Row/50cal bike/1200m run

CrossFit:

team of 3: (amrap 30)

  • 12 rope climbs
  • 18 thrusters 115/80
  • 24 burpee box jump overs 24/20
  • 60 pushups

11.29.19

CFE:


Compliments of Coach Camie Guenther-Green!
For time:
100 lunges
90 sit-ups
80 double unders (3×1)
70 push-ups
60 wallballs (20/14)
500m Row
40 pull-ups
30 GHD sit-ups
20 GHD back extensions
10 HSPU

CrossFit

Strength:

  • C and J…. work to a heavy double (not touch’n’go)

metcon:

  • 25-15-10-15-25:
  • calorie row
  • pull-ups

11.27.19

CFE:

Long intervals:
6 rds:
Rd 1+2, 400m, 10 burpee box jumps (24/20)
Rd 3+4, 400m, 10 KB SDHP (75/53)
Rd 5+6, 400m, 10 DB snatch (50/35)
1 min rest after each round 
Then: 
50 bicep curls

50 OH tricep extensions

50 lateral raises 

50 strict press
*Broken up into manageable sets

CrossFit

Squat snatch 

  •     Work up to 5 singles 
    •        @87.5-92.5%

Then ….

  • Drop to 65% and do : 
  • one min of Mex rep power snatches 
  • -Rest one min-
  • One min of max rep squat snatches 

metcon:

6 rds on the 3 min:

  • 20 abmat sit ups
  • 10 hang power snatch 115/80
  • 12 back rack alt lunges 115/80

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

931.627.0223



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