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Week Commencing 12/03/18

Monday

Fortifit

W/up

EMOM x6

1- 5 Cals + 10 Air Squats

2- 10 Slams + 10 Spider Hips

EMOM x16

1- 4 Front Squat (same or +KGs)

2- 35s Max Double Unders

WOD

Pairs

8 Rounds each for time

6 Thrusters 50/35

9 KBS 32/24

12 situps

Strength and Conditioning

Sumo Deadlift x5 /w Floor Press x6 (x4)

Tempo Goblet Squat x10 /w SA DB Rows x12 /w Hanging Knee Raises x15 (x3)

 Capacity

90s on 30s rest x5

8/6 Cals

5 Inchworms

Max slams

Team Fortitude Barbell

Snatch x3 (x5)

Clean Deadlift + Clean + Jerk (1+1+1) (x4)

Clean Floating Deadlift 4×6, 2×3

Front Squat + Jerk Dips (2+2) (x3)

Tuesday

Fortifit

W/up –

EMOM x6

1- 8 Snatch grip P/press + 5 Inchworms

2- 15s Active Hang + 10 Spider Hips

Every 60s x15

2 Snatch  Deadlift + 1 Snatch

Start at 50%Building up in weight, once a lift is missed Work back down by 10kg and stay on that weight

WOD

Partners round for round

12/10 Cals

8 Burpees to Plate

6 Pull-ups

Strength and Conditioning

DB Bench Press x5 /w Front Foot elevated Split squats x10 EL /w Standing Banded Row x20 (x4)

KB RDL x12 /w Standing Military Press x8 /w Box support Hold x45s (x3)

Capacity

Team of 3

Max Cals in 10 minutes

Every switch =

4 Down Ups + 10 Slams

Wednesday

Fortifit

Warm up

EMOM x6 –

1- 30s cals + 5 Inchworms

2- 8 Slams 10 Spider Hips

WOD

32 Minute EMOM

1- BMU/CTB/Strict Pull-Ups/Ring Rows

2- 40s Double Unders

3- Deadlift 75% x6

4- 35s Cals

Strength and Conditioning

Back squat x5 /w Seated Arnold Press x8 (x4)

KB Sumo Deadlift x8 /w Chest Supported Row x12 /w Bent hollow Hold x45s (x3)

Capacity

Tabata intervals

Cals x10

rest 1 min

Bent hollow Hold x10

Thursday

Fortifit

W/up EMOM x8

1- 10 Walking Lunge Steps + 16-20 Plank rocks

2- 5 Inchwomrs + 10 Spider Hips –

A1 RDL x6

A2 Tempo ring Dips x max

A3 Strict Chin Ups x max

(x5)

WOD

5 Rounds for time /w 30s rest

6 Power Cleans 60/40

8 HSPU

200m Run

Strength and Conditioning

Floor Press x5 /w Goblet squats x10 /w Banded Bridges x20 (x4)

Foot Elevated Planks x45-50s/Wall climbs /w Ring Support Pull-ups x15 (x3)

Capacity

Partners10 Minute AMRAP

40 Slams (sets of 5)

30 Cals

20 Plate GTOH

Team Fortitude Barbell

Snatch Deadlift + Snatch (1+2) (x5)

Clean + Front Squat + Jerk (5s)

Floating Snatch Deadlift 4×6, 2×6

Front Squat 3×5 /w Upper Accessory

Friday

Fortifit

WOD

Crossfit Open 18.4

Strength and Conditioning

Deadlift x5 /w Bench Press x5 (x4)

Suitcase Carry x1L Plated Deadbugs x20 /w Plank x60s (x3)

Capacity

coaches pick 60s on 30s off x3-4

Saturday

Team Fortitude Barbell

Snatch single for the day then –

15% 2×1,

20% 1×1

25% 1×1

Clean and Jerk single for the day then –

15% 2×1 –

20%1×1-

25%1×1-

Back Squat 3×3 (3s pause each rep)

Team WOD

10 Rounds each for time

12 Wall Balls

8 Hang Power Cleans 50/35

8 Bar Hop Burpees

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