08.21.17

RFS CrossFit – CrossFit Warm-up A. 500m Row B. Warm-up 3 Skill/Strength A. 4:00 EMOM: 250m/200m Row Back Squat ((% of 3RM) 80x 6, 90x 4, 100x 3, Then, 3, 2, 1 ) Metcon (Time) 100ft Double KB OH Farmer’s Carry (55/45) 21 DL (225/155) 21 HSPU 100ft Double KB OH Walk 15 DL 15[…]

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08.19.17

RFS CrossFit – CrossFit Warm-up A. 800m Run B. Warm-up 1 Skill/Strength A. Partner Power Med Ball Series: 3 Rounds x8 Power Chest Pass x8 Power OH Soccer Throws x8/side Power Russian Twist Throws x8/side Power Chop Pass Metcon (AMRAP – Rounds and Reps) PARTNER WOD 4x 5:00 AMRAP: P1: ME Cal Row P2: ME[…]

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08.18.17

RFS CrossFit – CrossFit Warm-up A. 500m Row B. Warm-up 2 Skill/Strength A. 4:00 EMOM: UB Sets of DU’s: x5, x10, x15, x10, x5 B: Front Squat ((% of 3RM)75x 8, 85x 6, 95x 4 then, 3, 2, 1; AHAP) Metcon (Time) 50 KBS (55/35) 40 Abmat Sit-ups 30 KB Goblet Squats 20 T2B 10[…]

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08.17.17

RFS CrossFit – CrossFit Warm-up A. 500m Row B. Warm-up 3 Skill/Strength A. 4:00 EMOM: 4 DB Strict Press + 4 DB Push Press + 4 DB Push Jerk + 4 DB Split Jerk B. HS Scissor Kicks: 5-8/side C. Wall Walk + HS Support: 3x 2 D. Wall Walk + HS Walk: 3-5 min[…]

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