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09/18/2018

CrossFit Fortius East – Fortius East Elevation

Metcon (Time)

4 Sets – Warm Up

Assault Bike 1 min (increase pace with each set)

6 Single Arm Landmine Press

8 pull ups

rest walk 60sec between sets

Rest 3 minutes

5 Sets

30sec wall sit

10 Power Cleans

rest 5 minutes

4 sets

**In front rack position**

3/3 reverse lunges

3/3 forward lunges

3 front squats

3 thrusters

3 renegade rows

rest 1 minute between sets

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CrossFit Tuesday

CrossFit Fortius East – CROSSFIT

Skill

Skill: (15 min)

Toes to Bar & Double Under Review

Overhead Squat (50/5 60/5 70/5×3)

Metcon (5 Rounds for reps)

WOD: (20 min)

– Alt EMOTM for 15 Minutes –

1. 15/12 Bike

2. 12 TTB

3. 50 Double-Unders

L1: 30 sec Row/Bike, 50 Singles, Sit-ups

L2: 10/8 Cal, 50 Singles, Knees above Waist

L3: As Written

L4: 18/15Cal, 15 TTB, 65DU

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CrossFit Monday

CrossFit Fortius East – CROSSFIT

Skill

Skill: (10 min)

Clean Complex Review

Hang Clean + Clean (3/50 , 3/60 , 2/70 , 2×3/75)

Metcon (Time)

WOD: (20 min)

– 10-9-8-7-6-5-4-3-2-1 Reps for Time –

Power Cleans (135/95)

HSPU

[12 Minute Cap]

L1: Hand release push ups, 95/65

L2: Pike box hspu, 115/75

L3: As Written

L4: 155/105, Strict HSPU

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CrossFit Saturday

CrossFit Fortius East – CROSSFIT

Back Squat (55/5 65/3 75/2 80/2 85/2 … (Find a 2 Rep Max ))

Metcon (Time)

WOD: (30min)

Partner WOD

800m Run( 200m sections relay)

then

1 partner Working at a time

2,4,6,8,10,12,14,16,18,20

Wall Balls

and

Box Jump Overs

20,18,16,14,12,10,8,6,4,2

then

1 Mile Run Together or 2000m Row/ski (combined)

L1 4,8,12,16,20 (both movements) 800m Run together or 1000m Row/ski(combined)

L2 Light WB

L3 20/14

L4 Assault Runner, 30/20, 30/24″