2018.09.16 Oly Wkouts

Week #1 – Competition Cycle, Fortius Halloween Open
(if you’re not competing – follow http://crossfitfortius.com/2018-06-17-oly-wkouts/

#1
Cl (pause Bkn)  50/5  60/4  70/3  80/2  85/2  90/1×5
Cl Pull (pause Bkn)  80/3  90/2  100/2×2  105/2×3
F.Sq   50/5  60/4×2  70/3  75/2  80/2×2  85/1×5

Others:
DB Rows (hold @ chest 3 secs)  max/15 x 2 sets
Side Plank  2 min accumulated (1 ea side)
Barbell Bicep Curls   8 x 3

#2
SQ   45/8  55/6  65/5  75/4  80/3  85/2  90/1×2  80/2×2 (speed w 80’s)

(10-15 min break)
Sn   50/4×2  65/3×2  75/2  80/2  85/1×2  90/1  95/1×3
Sn Pull (pause Bkn)  90/4×2  100/3×2  105/2×3

Others:
Sn PP   3 x 5 sets
Bar Roll Outs  10 x 3
Bar Sit Ups  10 x 3

#3
C/J  50/(4+4)x2  65/3+3  75/2+2  80/1+1  85/1+1  90/(1+1)x3
F.Sq   50/5  60/4  70/3  75/2  80/2  85/1×2  90/1 80/2×2 (speed w 80’s)
PP   50/6×2  60/4×2  70/3×2  80/3×2

Others:
Press in Split  5 x 4
Inc DB   5 x 4
20 Pull Ups (strict)

#4
PSn (Bkn/Fl)  50/5×2  60/4×2  70/3×2  80/2×2
Sn Bal   60/4  75/3  85/3  95/2  100/2  105/2×2
Sn Deadlift + Shrug   100/3×3  105/3×3  110/2×2

Others:
Bench  50/6×2  60/5×2  70/3×2  75/3×2  80/2×3
20 Handstand PU

#5
Sn   50/4×2  65/3  75/2     Cl/J  50/(4+4)x2      Sn  80/2     Cl/J  65/3+3     Sn  80/2     Cl/J  75/2+2     Sn  80/2     Cl/J  80/1+1
F.Sq   50/5  60/4  70/3  75/2  80/2  85/2×4

Others:
Arnold Press  max/12 x 2 sets
Goblet Reverse Lunge  max/6 ea x 2 sets
Plank  2 min accumulated

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