Archives

Tuesday Sept 26th   Session #1: (Optional) Strength: Front Squats 50/5 60/4 70/3 75/3 80/2 [85/2×4 – EMOTM]   Strict Press work up to 2 heavy sets of 5   Conditioning: 75% effort 500 M [...]

Week #2 – Competition Cycle #1 C/J  50/(4+4)x2  65/(3+3)x2  75/2+2  80/1+1  85/1+1  90/1+1  95/1+1  test/1+1*  ~90/1+1  80/(1+1)x2 F.Sq   50/5  60/4  70/4  75/3  80/2  85/2×4 PP   [...]

Monday Sept 25th   Session #1: (Optional) Strength: Bulgarian Split Squats 4 x 3 (heavy w good position)   Sn Grip Deadlift 70/5 80/4 90/3 100/2 [110/2 x 5 EMOTM]   Conditioning: – [...]

Happy 5 yr Anniversary Fortius!! Saturday Sept 23   Session #1: (Optional) Strength: Sn Grip Deadlift (extension) 80/5 90/5 100/5 105/5 110/5×2   — Session #2: (Comp Class) Strength: [...]

Friday Sept 22   Session #1: (Optional) Strength: Bulgarian Split Squats 5 sets of 4 (heavy DBs, each leg, add wt.)   Snatch Push Press 50/5 60/4 70/4 75/4 80/4×3   Additional Conditioning: [...]

CrossFit Workout Of The Day: Skill: (10 min) Jerk Progression Strength: (20 min) Rack Jerk [50/5 60/5 65/5 70/3 75/2 80/2] Partner WOD: (In Teams of 2, of similar skill) – For Time – [...]

Thursday Sept 21   Session #1: (Optional) Strength: Power Clean (Below Knee – Low) [50/4×2 60/3 65/3 70/3 75/3×3]   Push Press Work up to Daily 5RM   Additional Conditioning: #2 [...]

Tuesday Sept 19   Session #1: (Optional) Strength: Snatch Pull (HH/Bkn/Bkn-low) 75/5 80/5 x 4   Bench Press [50/8×2 60/5 65/5 70/5 75/5 x 3]   Additional Conditioning: None   — Session [...]

Monday Sept 18 Session #1: (Optional) Strength: Snatch (HH/Bkn) [50/5×2 60/4 65/3 70/2 x 5 EMOTM Back Squat [50/10 60/8 70/5 [75/5 x 4 Every 60 Sec (4 min)] Additional Conditioning: #2 [...]

Saturday Sept 16 Session #1: (Optional) Strength: Hang Clean + Power Jerk 45/5 55/4 65/4 70/3 75/3 80/Max Unbroken Reps Conditioning: None — Session #2: (Comp Class) Snatch Balance + OHS [...]