Sat prep

RFS CrossFit – TEAM PREP Warm-up 3 rounds 15 arch ups 10 pike ups 10 hs kick ups Skill/Strength Btn snatch grip push press (5×5) Snatch muscle unders (4,4,4,3,3 keep light) Hip snatch plus hang snatch (3x 2+2 40-60%) Snatch pull+snatch below knee (4×1+1 70-80%) Metcon (AMRAP – Reps) 7:00 amrap7 thrusters (95/65) 7 bar[…]

Posted in WOD

6.23.17

RFS CrossFit – CrossFit Warm-up A. 500m Row B. Warm-up 2 Skill/Strength A1. Front Rack Lunges: 3x 5/leg A2. Squat Jumps: 3x 5 B: Front Squat (5x 5; 90% of 3RM) **Rest 2:00 Metcon (Time) 10 Rounds: 10x 10m Shuttle Sprint 5 powercleans (185/135)

Posted in WOD

6.22.17

RFS CrossFit – CrossFit   Warm-up A. 400m Run B. Warm-up 3 Skill/Strength A. Hanging Hollow & Arch: 3x 5 B. Kipping C2B Pull-ups: 3x 3-5 C. BMU Jumping Transitions: 5x 3 D. BMU Practice: 3:00 Metcon (AMRAP – Rounds) 10:00 EMOM: 12 Wallballs (20/14) 2 Burpee BMU Post A. 3x 100m Sprints, rest 1:00

Posted in WOD

6.21.17

RFS CrossFit – CrossFit Warm-up A. 3:00 DU’s B. Warm-up 1 Skill/Strength A1. Single Leg Goodmorning: 3x 5/leg; 45/35 A2. Box Jumps: 3x 5; AHAP! B: Deadlift (5x 5; 90% of 3RM) **Rest 2:00 Metcon (AMRAP – Reps) -10:00 EMOM: -1 Snatch (155/115) -ME DB Squat + Box Overs (20″)/(55/35)Score: X/10 Snatch Tiebreaker: Number of[…]

Posted in WOD