03.14.18

RFS CrossFit – CrossFit

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Warm-up

Figure-8 Run

then,t

-Karaoke: 200ft

-Alt. 5 & 7 Lunges: x10

-Skaters: x20

-RDL: x10

-Dead Walk: 10m

-Backward SLDL: 10m

-Air Squats: x10

-Squatting, Twist & Reach: x10

-Half kneeling, Twist & Hold: :15/side

-Squat to Kneel to Squat Steps: x5/side

-Squat To Plank Hand Walks: x5

-Tripod Pull-Overs: x5

Skill/Strength

A1. KB Goblet Sumo-Squat: 3x 8; by feel

A2. KB SL Bulgarian RDL: 3x 8/side

B: Deadlift (3x 12)

Metcon

RX: Metcon (AMRAP – Reps)

3:00 to complete:

3 Snatch (95/65)

3 HSPU

3 Snatch

6 HSPU

3 Snatch

9 HSPU
If successful, immediately (time carries over) start a new round at (115/75).

Continue as long as possible; 135/95, 165/115, 185/125, 205/135.

S: Metcon (AMRAP – Reps)

3:00 to complete:

3 Snatch (75/55)

3 Push Press

3 Snatch

6 Push Press

3 Snatch

9 Push Press
95/65, 115/75, 135/95, 165/115.

M: Metcon (Time)

4 Rounds:

3 /arm DB Snatch (35/25)

3 DB Push Press

3 /arm DB Snatch

6 DB Push Press

3 /arm DB Snatch

9 DB Push Press

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