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CrossFit Saturday

Announcements

Limited holiday schedule this Monday, May 28th. 9am WOD then closed in observation of Memorial Day.

CrossFit Fortius East – CROSSFIT

Metcon (AMRAP – Rounds and Reps)

WOD: (30 min)

– 14 Minute AMRAP –

5 Wall Walks

15 Sit Ups

5 Burpees

15 Jumping Lunges

15 Russian KB Swings (53/35)

note total rounds and reps

Rest to 18:00 then begin second piece below.

L1: Ground to wall plank , Mod Push Ups,Lunges 4 x200m, 30 Ring Rows

L2: Ground to Plank, Light KB

L3: as written

L4: 62/44

Metcon (Time)

E3MOM

4 x 400m

then immediately after

5 rope climbs

Note Total Time minus 4 minutes

L1: Ground to plank x 3, Mod Push Ups,Lunges 4 x200m, 30 Ring Rows

L2: 15 Knee to Chest on Rope

L3: as written

L4: 10 Rope Climbs

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CrossFit Friday

Announcements

Limited holiday schedule this Monday, May 28th. 9am WOD then closed in observation of Memorial Day.

CrossFit Fortius East – CROSSFIT

Skill

Skill: (15 min)

Snatch High Hang, Below the Knee, and Floor Positioning

3 Position Snatch (45/1 55/1 60/1 65/1 70/1 75/1)

3 Position Snatch (HH/Bkn/Floor)

Metcon (12 Rounds for reps)

WOD: (15 min)

– Alt EMOTM for 12 Minutes –

10/8 cal bike

6 Burpee box jump overs

L1: 30 seconds on bike, 6 burpee step overs

L2: 30 seconds on bike, 20/16

L3: 24/20

L4: 12/10 cal, 30/20

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Endurance

CrossFit Fortius East – ENDURANCE

Metcon (5 Rounds for reps)

Skill: (5 min)

WOD Movement Review

Warm Up and Mobility (20 Min)

WOD: (30 min)

TABATA

– Double Unders

– Air squats

– Push Press (35/20)

– Sit ups

– Russian kbs (53/35)

L1: single unders, light kB

L2: 35/26

L3: as written

L4: Goblet squats, Weighted Situps, 70/53

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CrossFit Thursday

CrossFit Fortius East – CROSSFIT

Skill

Skill: (10 min)

Split Jerk Technique

Power Clean + 2 Front Squats + 1Jerk (50/2 60/2 70/2 75/2 80/1 80/1)

Metcon (Time)

WOD: (20 min)

– For Time –

24 Calories

21 Thrusters (100/70)

18 Pull-ups

Rest 2 min

18 Calories

15 Thrusters

12 Pull-ups

Rest 1 min

12 Calories

9 Thrusters

6 pull-ups

Time minus 3 minutes

[13 Minute Cap]
L1: light barbell, ring rows

L2: 75/55, Asst Pullups

L3: 100/70

L4: 115/75, Pullups -> CTB -> Bar MU