02.12.18

RFS CrossFit – CrossFit

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Warm-up

400m Run

then,

-Lateral Swing & Shuffle: 200ft

-Lateral Half Front Cross: 100ft/direction

-High Knee Run: 100ft

-A-Skips: 10m

-Spiderman Crawl: 10m

-Toe Walks: 10m

-Heel Walks: 10m

-Speed Steps: 10m

-Speed Hops: 10m

-Seated-to-Kneeling Hip IR/ER: x10/side

-Supine Single Arm KB Hip Twist: 2x :30/side; 35/25

Skill/Strength

RX:

A1. KB Windmills: 3x 5/side; 35/25

A2. KB Goblet Step-ups: 3x 5/side

S:

A1. KB Windmills: 3x 5/side

A2. Single Leg Step-ups: 3x 5/side

M:

A1. KB Windmills: 3x 5/side

A2. Bar Assisted Step-ups: 3x 5/side

B: Back Squat (10, 15, 20)

(%) 60, 50, 40

Metcon

RX: CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

S:: Metcon (AMRAP – Reps)

7:00 AMRAP:

3 Thrusters (75/65)

3 Pull-ups

6 Thrusters

6 Pull-ups

9 Thrusters

9 Pull-ups
*Continue Pattern as long as Possible

M: Metcon (AMRAP – Reps)

7:00 AMRAP:

-3 Thrusters (45/35)

-3 Ring Rows

-6 Thrusters

-6 Ring Rows

-9 Thrusters

-9 Ring Rows
*Continue Pattern for as long as Possible!

Post

A: Metcon (Distance)

8:00 EMOM:

odds: ME Meters (target: ~2:00/2:10 pace)

evens: 75% effort (target: ~2:30 2:45 pace)