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CrossFit Saturday Welcome Home Trevor!!

CrossFit Fortius East – CROSSFIT

Skill

Skill:(10 min)

Below the Knee Snatch Technique and Positioning

HSPU Progressions

Metcon (Time)

WOD:(20 min)

– In teams of 2, Similar Ability –

– For Time –

18-12-6 Reps

Back Rack Step Back Lunges

HSPU

18-12-6 Reps

Overhead Squats

Syncro Wallballs (together)

12-9-6 Reps

Power Snatches

Muscle Ups

[20 Minute Cap] *1 partner working at a time. Divide reps in half for each set

L1: 45/33#, Seated DB Press, PVC, 8/4# Dips off of Box

L2: 95/55#, Box HSPU, Asst. Ring Dips 14/8#

L3: 95/65#, Ring Dips, 20/14#

L4: 135/95#, 4/2″ Deficit HSPU, 30/20#

Hang Snatch (40/3 50/3 60/2 70/2 75/2 in 10 Minutes)

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CrossFit Friday

CrossFit Fortius East – CROSSFIT

Skill

Skill:(10 min)

High Hang and Bkn Positioning -> Drop Clean

Toes to Bar Practice

Clean and Jerk (40/5 50/3 60/3 70/2 75/2 80/2 Max x 2 20 Minutes)

Metcon (AMRAP – Reps)

WOD:(20 min)

“Open WOD 13.3”

– 7 Minute AMRAP –

3 Clean & Jerks

3 Toes to Bar

6,6…9,9…12,12…

L1: 45/33#, Situps

L2: 95/55#, Knees above Waist or V-Ups

L3: 135/95#

L4: 165/115#

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Endurance Hold #2

CrossFit Fortius East – ENDURANCE

Endurance Hold #2 (6 Rounds for time)

No Measure:

Alrernating Positions every minute on the minute

Every 10:00 x 6 Sets

:40 Holds

:20 Rest/transition

Plank Hold

Right Lunge Hold

Left Lunge Hold

HS-Hold

V-Hold

Wall sit

Then

750m Row

Reset Every 10:00 and go again

Scale distance to meet 10:00 time constraint: Aiming for 1:00 +/- of rest…

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CrossFIt Thursday

CrossFit Fortius East – CROSSFIT

Skill

Skill: (15 min)

Pullup Progressions / Practice

Thruster (40/5 50/4 60/3 70/2 80/2 85/2 in 15 Minutes)

Metcon (2 Rounds for time)

WOD: (20 min)

“Fran”

21-15-9 Reps

Thrusters

Pullups

[13 Minute Cap]

Rest 4 Minutes (or as a bike comes available)

– For Time –

3km Assault Bike Time Trial

L1: 45/33#, Jumping Pullups

L2: 75/44#, Band Asst Pullups

L3: 95/65#

L4: Games Fran – 95/65#, (Pullups / CTB Pullups / Bar MU’s)

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Endurance

CrossFit Fortius East – ENDURANCE

Endurance Holds (5 Rounds for time)

No Measure:

Alrernating Positions every minute on the minute x 5 sets

Every 8:00 x 5 Sets

:45 Holds

:15 Rest/transition

Plank Hold

Right Lunge Hold

Left Lunge Hold

HS Hold

Wall sit

Then

400m run

Reset as a group and go again

Scale distance of run to meet 8:00 time constraint:Aiming for No more than 1:00 of rest…
Note time for each set