red-island-crossfit

Forging Elite Fitness

Jan 2nd 2018

Strength

Front Squats 6×4 @ 70-80%

WOD-3R

100 Dus
10 KBS 53/35
10 Bar facing burpees
10 KBS
5 C&J 225/155

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WOD 12/28/17

Strength

Seated Strict Press

5×8@AHAFA

WOD

12 min AMRAP

8 S2OH 95/65

10 KBS 53/35

12 P. Cleans

14 Sit-ups

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WOD 12/27/17

Strength

Tempo Back Squats

6×3@ 45-55%

WOD

27-21-15-9

WB 20/14

DL 225/155

Box jumps 24/20

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WOD 12/26/17

Strength

Bench Press

6×4@70-80%

WOD

5RFT

12 P. Snatch 75/55

26 DUs

17 Pull ups

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WOD 12/21/17

Strength

Deadlift w/ 3 sec

6×5 @ AHAFA

Building across sets

WOD

7 min AMRAP

3-6-9-12…. up by 3

Thruster 95/65

Burpee Over Bar

*3 min rest

7 min AMRAP

8 Push Press 95/65

6 C2B (8 Pull up)

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WOD 12/20/17

Strength

Push Press

6×5@AHAFA building across

Test for your best form 5RM

WOD

13 min AMRAP

8 Front Squats 135/95

20 DUs

8 HSPU

20 DUs

8 Hang Cleans

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WOD 12/19/17

Strength

A1) Snatch Grip Press

4×5@AHAFA

A2) Strict Chin Ups

4R @ 3-6 reps

WOD

5RFT

10 P. Snatch 95/65

10 Box Jumps 24/20

Then weight change

3RFT

5 P. Snatch 135/95

5 Box Jumps 30/24

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WOD 12/18/17

Strength

Back Squat Complex

Full down + 1/2 Up + down and back up

7×2@65-75% (challenge yourself)

WOD

For time

60 Air Squats

50 HRPU

40 WB 20/14

30 T2B

20 Burpee 2 plate

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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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