Monday 7.16.12

Please dont forget to go to our Calendar this week and register for the AMANDA Fundraiser WOD this Saturday at 930AM.

MOB Warmup

GAMES WEEK!!!!

Let’s see how we do!!

Clean Ladder: 1 Rep Every 60 Seconds

Men: 140, 150, 160, 170, 180, 190, 195, 200, 205, 210, 215, 220, 225, 230, 235.

Women: 75, 85, 95, 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170.

Take 5-10mins to Recover and Set up.

Chipper:   For time:

10 Overhead Squats (135 / 95 lbs)

10 Box Jump Overs (24” / 20” box)

10 Thrusters, (135 / 95 lbs)

10 Power Ceans (135 / 95 lbs)

10 Toes to Bar

10 Burpees

10 Toes to Bar

10 Power Cleans (135 / 95 lbs)

10 Thrusters (135 / 95 lbs)

10 Box Jump Overs (24” / 20” box)

10 Overhead Squats (135 / 95 lbs)

LV1: Clean Ladder to Work form and Technique (55/35) Chipper: OHS (15/PVC), Box Step Up, Thruster (55/35), Power Clean (55/35), Lying T2B, Pushups on Knees

LV2: Clean Ladder to Work form, tech, strength. (105/85). Chipper: OHS (55/35), Box Jumps, Thruster (75/55), Power Clean (75/55), K2E or Assisted T2B, Burpees on Knees

LV3: RX’d

 

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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