Forged Fitness Of Raleigh, Forged Fitness of Cary – CrossFit
CHOOSE YOUR OWN ADVENTURE DAY
WOD1: Metcon (Time)
20 Sec @ 100% effort/MAS (row, bike, run)
20 Sec rest
20 Sec @ 100% effort/MAS (row, bike, run)
20 Sec rest
20 Sec @ 100% effort/MAS (row, bike, run)
20 Sec rest
20 Sec @ 100% effort/MAS (row, bike, run)
20 Sec rest
20 Sec @ 100% effort/MAS (row, bike, run)
Rest 2 Minutes
15 Sec @ 100% effort/MAS (row, bike, run)
15 Sec rest
15 Sec @ 100% effort/MAS (row, bike, run)
15 Sec rest
Rest 2 minutes
30 Sec @ 100% effort/MAS (row, bike, run)
15 Sec rest
30 Sec @ 100% effort/MAS (row, bike, run)
15 Sec rest
30 Sec @ 100% effort/MAS (row, bike, run)
15 Sec rest
30 Sec @ 100% effort/MAS (row, bike, run)
Rest 2 minutes
15 Sec @ 100% effort/MAS (row, bike, run)
15 Sec rest
15 Sec @ 100% effort/MAS (row, bike, run)
15 Sec rest
Rest 2 minutes
45 Sec @ 100% effort/MAS (row, bike, run)
15 Sec rest
45 Sec @ 100% effort/MAS (row, bike, run)
15 Sec rest
45 Sec @ 100% effort/MAS (row, bike, run)
Rest 2 minutes
15 Sec @ 100% effort/MAS (row, bike, run)
15 Sec rest
15 Sec @ 100% effort/MAS (row, bike, run)
WOD2: Metcon (Time)
50 Wall balls (20/14)
25 sit ups
10 Pull ups
800m Run
10 Pull ups
25 Sit Ups
50 Wall Balls
WTLT1: Metcon (No Measure)
Back squat – 5 sets x 2 reps – build to a heavy set of 2 in 5 sets (start counting sets from 70% up)
Rest 2 min then:
5 Weighted Pull ups @ as heavy as form allows
rest 1 minute
5 Weighted Dips @ as heavy as form allows,
rest 1 minutes then repeat for 5 rounds/sets
Rest 2 min then:
8 Single arm DB press @ AHAFA,
rest 1 minute
8 Single arm DB row @ AHAFA,
rest 1 minute then repeat for 3 rounds/sets
WTLT2: Metcon (No Measure)
Warm-up – Clean and Jerk Progression
3 reps of each exercise, repeat entire progression 1-3 times with empty bar
Strict Press
Tempo Strict Press (2222)
Push Press
Push Jerk
Split Jerk
A. Power Jerk – 15 x 1 @ 65%+, EMOM (go every minute) –
B. Power Clean – build to a heavy single (1) for the day
Squat
C. Front squat w/2 sec pause at bottom
• C1. Build to a heavy triple (3) for the day
• C2. Back off sets – 3 sets x 3 reps @ 85+% C1 (start @ 85% of C1, add load on each set)
