red-island-crossfit

Forging Elite Fitness

WOD 2/27/18

Strength

A1) Snatch grip press

6×4@AHAFA

A2) Strict Chin Up

6×2-5 reps

WOD

13 min AMRAP

15 KBS 53/35

15 Sit Ups

15 P. Snatch 75/55

15 Sit Ups

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WOD 2/26/18

Strength

Back Squats

5×8@60-70%

WOD

4RFT

10 DL 225/155

30 WB 20/14

60 DUs

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WOD 2/15/18

Tabata

8R

Sit ups

Superman’s

Mobility

WOD

20 min AMRAP

Run 200

10 DB/KB Cleans 50/35

8 DB/KN Presses

6 DB/KB Thrusters

4 T2B

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WOD 2/14/18

Strength

Elevated Deadlifts (1-2, 45# plates)

6×4@by feel (building)

WOD

60 Air Squats

50 KBS 53/35

40 HPRU

30 Goblet Squats

20 KBS

10 HRPU

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WOD 2/13/18

Strength

Push Press

5×6@60%+

Building across sets

WOD

30-20-10

Hang Cleans 115/75

Push Jerks

Pull ups

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WOD 2/12/18

Strength

OHS

Build to a heavy 4 then

4×2@110-120%

WOD

8 RFT

4/4 DB Squat Snatch 50/35 ALT

30 DUs

8 Power Snatches 75/55

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WOD 2/8/18

Strength

Deadlifts

6×4@65-75%

WOD

21-15-9

DL 155/105

Back Squats

*drop the bar in backrack before set is complete will = 5 Burpee penalty

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WOD 2/7/18

Strength

Back Squats

5×8@60-70%

WOD

42-30-18

DB Snatch 50/35 (21/21, 15/15, 9/9)

Push Up

Sit ups

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WOD 1/29/18

Strength

Back Squats

4×16@40-50%

WOD

10-1

Pistols 10/10,9/9,8/8….

S2OH 115/75

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WOD 1/24/18

Strength

Banded G. Mornings with weights

5×15-25

WOD

4Rs of 5 min AMRAPs 1 min rest between

15-12-9

DB DL 70/53

30 DUs

15-12-9

HSPU (1/3 round) (HRPU 2/4 round)

30 DUs

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