CROSSFIT WOD

8/20/18 – CrossFit

CrossFit Workout of the Day

Skill: (10 min)
Push Press
HSPU technique

Strength: (20 min)
Push Press
8X3@80-85%

*go off your new projected 1RM 105%

WOD: (20 min)
Every 8min x 16:00min

Complete
20/15 Calorie Assault Bike or 300m Run
20 Box Jump overs (24/20)
10 DB Snatch (50/35)
10 Handstand Push-ups

*2 Rounds In Total

16:00min cap

L1: 10/8 Cal Bike , Light DB , Seated DB Press or push ups
L2: Pike Box HSPU,
L3: As Written
L4: 30/24, 70/50 DB, Strict HSPU
Comp: * See competition program via Facebook: “Fortius competition Group”

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8/19/18 – CrossFit

CrossFit Workout of the Day

Skill: (10 min)
Movement Review

Strength: (20 min)
Strict Press
50/5 60/5 70/5×3

WOD: (20 min)
– 20 Min AMRAP –
500m Row
400m Run
16 Overhead Lunges (45/25)
8 Inverted BB Rows

L1: Ring-Row
L2: Front Rack Lunges
L3: As Written
L4: 75/55, 3/2 Bar MUs
Comp: See Comp Program

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8/18/18 – CrossFit

CrossFit Workout of the Day

Skill: (10 min)
Thrusters / Power Cleans Review

Strength: (15 min)
Back Squats
50/5 60/4 70/3 75/3×3

*go off your new projected 1RM 105%

WOD: (25 min)
Partner WOD (Teams of 2)
– For Time –

Buy-in: 80/60 Cal assault bike

– 6 Rounds –
8 Pull-ups
8 Thrusters (95/65)

70/50 Cal row (or 800M Run (200M splits)

– 6 Rounds –
8 Power Cleans
8 HSPU

Cash-out: 35 Syncro Bar Facing Burpees

[22 Min Cap]

*break up reps however except where otherwise stated

L1: 30/20 Cal, 55/45, Ring Rows, Push-ups
L2: 75/55, Asst Pull ups , Pike Box HSPU,
L3: As Written
L4: 115/75, CTB Pull-ups , Strict HSPU,
Comp: * See competition program via Facebook: “Fortius competition Group”

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8/17/18 – CrossFit

CrossFit Workout of the Day

Skill: (15 min)
Snatch Complex Review
TTB Progression

Strength: (20 min)
Snatch Complex

3-Position Snatch
High Hang + Hang + Full Snatch
7 sets @70-75%

*go off your new projected 1RM 105%

WOD: (10 min)

8 Minute Amrap
2 TTB
2 Ground to Overhead (75/55)
4-6-8-10-12-14-16

*Score= Total Round. & Reps

L1: Sit-ups , 45/35
L2: KTE/V-ups , (55/45)
L3:As Written
L4: As Written
Comp: * See competition program via Facebook: “Fortius competition Group”

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8/16/18 – CrossFit

CrossFit Workout of the Day

Skill: (10 min)
WOD Movement Reviews

Strength: (10 min)
– Complete 3 sets in 10 Minutes –
6 Inverted BB Rows
6 Seated Single arm DB press
30 Seconds Hollow hold w/med Ball over head

WOD: (30 min)
– 3 Rounds For Time –
750m Row (or 600m Run or Assault Bike 1.6 kilometers)
12 Push-ups
10 WallBalls
3/2 Bar muscle-ups
10 WallBalls
12 push-ups

[24 Min Cap]

L1: Light wall ball, ring rows
L2: 14/10, burpee pull ups
L3: 20/14
L4: 30/20, Strict Ring Muscle ups
Comp: See Comp Program

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