red-island-crossfit

Forging Elite Fitness

WOD 10/19/17

Strength 

Sumo DL 

5×5@ building 

WOD 

15 min AMRAP 

3- Strict HPSU (5 Kip) 

5- C2B (8 Pull up)

3-  DL 255/175

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WOD 10/18/17

Strength 

Snatch Grip Strict Press

6×4@by feel building 

WOD 

5RFT

50 DUs 

15 P. Snatch 95/65

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WOD 10/16/17

Strength 

Front squat 

 10 x 2 @ 80-87.5% 

go every 60-90 secs 

WOD 

12-10-8-6-8-10-12 

Squat Cleans 135/95

Burpee over bar 

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WOD 10/12/17

Strength 

Back Squats 

Wide Stance 

6×4@ heavy four found 

WOD 

15 min AMRAP 

L arm – 6 KB Cleans 53/35 

16 Air Squats 

R arm-  6 KB Cleans 

8/8 Rear Lunge (body weight 

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WOD 10/11/17

Strength 

6×3 Strict Press + 5 Push Press @ 65-80% 

WOD 

Run 400 

30-20-10 

HRPU 

DL 225/155

Sit ups

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WOD 10/10/17

Strength 

Front Squats 

5×6@ 55-70%

WOD 

11 min AMRAP 

4 Power Snatches 95/65

4 Box Jumps 30/24

4 Hang Power Snatches 95/65

4 Box Jumps overs 30/24

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WOD 10/5/17

Gymnastic EMOM 16 mins (alt mins) 

Pick 1 for odd and 1 for even 

WOD 

8 RFT 

10 Thrusters 95/65

20 DUs

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WOD 10/4/17

Strength 

Back Squats 

7×3@65-80% building across sets. 

WOD 

10-1

DB Snatch 50/35

OHS 135/95 

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WOD 10/3/17

Strength 

DL 

4×10@45-55%

WOD 

13 min AMRAP 

12 KB DL 53/35

12 Box Jumps 24/20 

12 Double KB Russian Swings 53/35

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WOD 10/2/17

Strength 

Strict Press 

Build a heavy double then 6×4@80% of found double 

WOD 

4RFT 

15 Front Squats 95/65

15 Push Press

Run 200

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