red-island-crossfit

Forging Elite Fitness

WOD 12/14/17

Strength

Pause Back Squats (3 second)

8×3@65-75%

WOD

50-40-30-20-10

Sit up

DB Snatch 50/35 (25/25, 20/20…..)

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WOD 12/13/17

Strength

Power Cleans

7×3@ 70-85%

Reset every rep. No touch and go

WOD

Your choice for time. AFAP

60 Squat Cleans @ RX 115/75 SC 85/55

Or

30 Squat Cleans @ RX 185/125 SC 115/75

Have integrity when deciding your weight. The coach will help you find it.

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WOD 12/12/17

Strength

Banded DL

8×3@AHAFA

WOD

Cash in: 50 ABMAT Sit ups

30-20-10

KB DL 70/53

WB 20/14

Cash Out: 50 Hollow Rocks

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WOD 12/11/17

Strength

Thruster

5×3@AFAFA (building across sets)

WOD

7RFT

8 Thrusters 115/75

30 DUs (60 singles)

8 Burpee Over Bar

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WOD 12/7/17

Strength

Banded G. Mornings

100 reps Break up as needed

WOD

30-20-10

Burpee 2 Plate 45#

DB/KB Snatch 50/35; 53/35

Pull ups

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WOD 12/6/17

Strength

Back Squats 6×12@45-60%

WOD

2RFT

50 WB

30 Box Jumps 24/10

10 Bar MU (scaling: 10 C2B/PU and 10 bench or box dips)

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WOD 12/5/17

Strength

Power Snatch

20 mins to find a heavy single

WOD

11 min AMRAP

40 DUs

12 KBS 53/35

20 Sit ups

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WOD 12/4/17

Strength

Front Squats

5×14@50-60%

WOD

DT

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WOD 11/30/17

Strength

Squat Cleans 8×2@75-85%

WOD

30-20-10

KB DL 70/53

21-15-9

HSPU

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WOD 11/29/17

Strength

Back Squats

7x4x65-75%

WOD

10 min AMRAP

3- S2OH 185/135 (from ground)

6- Burpee Over Bar

30-DUs

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