CROSSFIT WOD

9/26/18 – CrossFit

CrossFit Workout of the Day

Skill: (10 min)
WOD movement review

Strength: (20 min)
Back Squat

65/5, 70/5, 75/3, 80/3, 85/2, 90/1, 95/1…

Go for a PR back squat

WOD: (20 min)
“Karen”
For time

150 Wallballs (20/14)

L1: Light wallball
L2: 16/12
L3: As written
L4: As written
Comp: Please see Fortius CrossFit Competition Program Facebook page

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9/25/18 – CrossFit

CrossFit Workout of the Day

Skill: (10 min)
Jerk technique

Strength: (20 min)
Jerk complex

10x 1 Push jerk + 1 split jerk

Build to a heavy complex

WOD: (20 min)
For Time
10 rounds

7 thrusters (45/35)
7 toes to bar
7 burpees

12 minute cap

L1: Sit ups
L2: V- ups
L3: As written
L4: 75/55
Comp: Please see Fortius CrossFit Competition Program page on Facebook

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9/24/18 – CrossFit

CrossFit Workout of the Day

Skill: (10 min)
Clean review

Strength: (20 min)
Cleans (full)

3/50, 3/60, 3/65, 2/70, 2/75, 1/80, 1/85, 1/90, 1/95+

*find your 1RM

WOD: (20 min)
16 min AMRAP

20/15 cal assault bike
20 KBS
10 HSPU (Open standard)

Rest 1 min after each set
L1: Light KB, hand release push ups
L2: 35/26, box or pike HSPU
L3: As written
L4: 70/53, strict HSPU
Comp: Please see Fortius Competition Program Page on Facebook

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9/22/18 – CrossFit

CrossFit Workout of the Day

Skill: (10 min)
None- WOD movement review

Strength: (20 min)
Front Squats

10×1 @ 85%

WOd: (20 min)
20 min AMRAP in teams of 2

100 Wallballs (20/14) alternating
90 cal row (alternate every 15 cals)
80 Push press (95/65) alternating every 10 reps
60 Bar facing burpees (1:1 reps)
50 Power cleans (95/65) alternating every 5 reps

L1: Light wallball, light barbll
L2: 75/55
L3: As written
L4: 30/20, 115/75
Comp: Please see Fortius CrossFit Competition Page on Facbook

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