FORTIUS CROSSFIT COMPETITOR WOD

2017.11.17

Friday Nov 17
 
Session #1:
Strength:
Hang Clean + Power Jerk
45/5 55/4 65/3 70/3 75/3×2
 
Conditioning:
Ocean Swim
 
Session #2:
Snatch Balance + OHS
45/5 55/4 65/3 75/3 85/3 x 3
 
Accessory:
10,8,6,4,2 Reps, (start light, add wt)
OH Plate Lunges
Weighted Strict Pullups
 
Conditioning:
#1
– 3 Rounds –
8/6 Strict HSPU
30 sec Assault Bike Sprint
– 90 sec Rest –
 
Rest 6 Minutes
 
#2
– 3 Minute AMRAP –
8/6 Cal Assault Bike
8 OHS (115/75#)
 
Rest 3 Minutes
 
– 3 Minute AMRAP –
8/6 Cal Row
5 Power Snatches (95/65#)
 
Rest 3 Minutes
 
– 3 Minute AMRAP –
10 Pullups
10 SDLHP (95/65#)
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2017.11.16 CF Comp

Thursday Nov 16
 
Session #1:
Strength:
Bulgarian Split Squats
4 sets of 5 reps (each leg)
 
Bench Press
50/10 60/8 70/4 x 4
 
Additional Accessory:
Weighted Ring Dips – 7, 6, 5, 4, 3
10 DB Burpee Box Step Overs (24″)
 
Session #2:
Clean (Below Knee – Low)
[50/4×2 60/3 65/3 70/3 75/2 80/2 x 3]
 
Accessory:
None – (Session #1 if you didn’t this AM)
 
Conditioning:
#1
– 5 Rounds –
20 DUs
20 Wall Balls (30/20#)
20 Box Jump Overs (30/24″)
 
Rest 10 Minutes
 
#2
– EMOTM for 15 Minutes – (5 rounds)
2 Rope Climbs
12 Alt Leg Pistols
12 Thrusters (95/65#)
 
Rest 15 Minutes
 
– 3 Rounds –
5 Ring MU
2 Hang Cleans (225/145#)
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2017.11.15 CF Comp

Wednesday Nov 15
 
Session #1:
Strength:
Back Squat
45/10 55/8 65/6 70/5 75/7…..Work to 7RM
 
Conditioning:
1000 M Row
 
Session #2:
Clean (Below Knee – Low)
45/5 55/4 65/3 70/3 x 3 Work on timing
 
Accessory:
10-8-6-4-2 Reps, Untimed
DB OH Walking Lunges (start light)
CTB Chinups
 
Conditioning:
#1
– 6 Minute AMRAP –
4 Bar Muscle Ups
8 Power Cleans (115/75#)
20 DU’s
 
Rest 3 MInutes
 
– 6 Minute AMRAP –
12/8 Cal Assault Bike
12/8 CTB Pullups
 
Rest as needed
 
Finisher
100 Hollow Rocks
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2017.11.14 CF Comp

Tuesday Nov 14
 
Session #1:
Strength:
Front Squat
50/5×2 60/5 70/4 75/4 80/4×2
 
Clean Liftoffs – pause 3 seconds just below knee
60/5 70/5 80/5 90/4×3
 
Conditioning:
~ 4 Rounds
25 DU’s
10 WallBalls (20/14#)
 
Rest as needed
 
Handstand Practice – work toward 2 Min HOLD
 
Session #2:
Snatch (Below Knee – Low)
[50/4×2 60/3 65/3 70/3 75/2 80/2 85/2×2]
 
Accessory:
10-8-6-4-2 Reps, Untimed
Upright Barbell Row
DB Front Raises (light DB)
DB Lateral Raises
 
Conditioning:
#1
– 4 Rounds –
250 M Row
10 M Handstand Walk
10 Alt Arm DB Snatch (50/35)
 
Rest 4 Minutes
 
#2
– 10 Minute AMRAP –
5 Deadlifts (225/155#)
10 Bar Facing Burpees
15 Toes to Bar
 
Rest 5 Minutes
 
Max OHSQ
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2017.11.13 CF Comp

Monday Nov 13
 
Session #1:
Strength:
Snatch Power Jerk
50/5 65/4 80/ 90/2 100/2 105/1…work up to 1RM
 
DB Hammer Curls 8 reps x 4 sets
 
Conditioning:
21-15-9
Cal Row
Burpee Over Rower
 
Session #2: (Comp Class)
Front Squat – 80% @ 4’s
50/6 60/5 70/4 80/4 80/MAX]
 
Rest as needed
 
Every 2 Minutes for 10 Minutes
4 Overhead Squats @ 50,60,70,75,80% of Sn
 
Accessory:
Legless Rope Climbs (2/1 each round – 8, 6, 4, 2)
10 Wallballs (30/20#)
10 KB Swings (32/24)
 
Conditioning:
#1
21-15-9
WallBalls (20/14#)
GHD Sit Up
HSPU
 
Rest 6 Minutes
 
#2
– 4 Rounds for Time
6/3 Ring MU
8 Hang Clean (155/103#)
3 STO
 
Rest 6 Minutes
 
#3
~ 15 Minutes to find
Max Jerk (from rack)
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