6.28.17

RFS CrossFit – CrossFit   Warm-up A. 3:00 DU’s B. Warm-up 1 Skill/Strength A1. KB Walking RDL: 2x 10/leg A2. R. KBS: 2x 15 B: Deadlift (DL: 5x 3 @ 95% of 3RM) B. DL: 5x 3 @ 95% of 3RM**Rest 1:30 Metcon (Time) 100 Cal Row Every 3:00 perform 7 Med Ball Cleans (20/14)[…]

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06.27.17

RFS CrossFit – CrossFit Warm-up A. 500m Row B. Warm-up 2 Skill/Strength A1. Supinated Grip Band Pull-Aparts: 2x 15 A2. Half Knerling DB D2 Pattern: 2x 8/arm (15/10) B: Thruster Thrusters: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1; Building-AHAP! Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP: 15 Powersnatch (115/75) 15 T2B[…]

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6.26.17

RFS CrossFit – CrossFit   Warm-up A. 400m Run B. Warm-up 3 Lower Body Activation A1. DB Squats: 4x 5; 25/15 A2. Box Jumps: 4x 3; AHAP! B: BS 3RM ( 5x 3 @ 90%) BS **Rest 1:30 Metcon (Time) 5 Rounds: 7 KBS (55/35) 14 Goblet Squats 21 DUs Post A. Clamp Squeeze: Tabata

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6.24,17

RFS CrossFit – CrossFit Warm-up A. 800m Run B. Warm-up 1 Metcon (Time) Partner WOD “Karen” 150 Wallballs (20/14) Double “Randy” 150 Powersnatch (75/55*Split Evenly

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