08.16.17

RFS CrossFit – CrossFit   Warm-up A. 3:00 DUs B. Warm-up 1 Skill/Strength A. 4:00 EMOM: 5 /Arm Landmine Thrusters + 10 Landmine Rotations B: Deadlift ((% of 3RM) 75x 8, 85x 6, 95x 4 then, 3, 2, 1; AHAP) Metcon (AMRAP – Reps) 4 Rounds, 1:00 Each Station Station 1: ME 10m Shuttle Sprints[…]

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08.15.17

RFS CrossFit – CrossFit Warm-up A. 400m Run B. Warm-up 2 Skill/Strength A. 4:00 EMOM: Theraband: 5 Pull-Aparts + 5 /side Bow&Arrow Row + 5 Pass Thrus B: tng Powercleans + Box Jumps 5:00 EMOM: 3 tng Powercleans + 3 Box Jumps*Increase weight each round AHAP by feel! Metcon (Time) 8 Rounds: 4 Parallel Ring[…]

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08.14.17

RFS CrossFit – CrossFit Warm-up A. 400m Run B. Warm-up 3 Skill/Strength A. 4:00 EMOM: 16/12 Cal Row B: Back Squat ((% of 3RM)75x 8, 85x 6, 95x 4 then, 3, 2, 1; AHAP!) Metcon (Time) 25ft Front Rack Walking Lunges (95/65) 21 Thrusters 21 Pull-ups 25ft OH Walking Lunges 15 Thrusters 15 Pull-ups 25ft[…]

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08.11.17

RFS CrossFit – CrossFit Warm-up A. 800m Run B. Warm-up 1 Metcon (Time) Tethered 800m Run 50 Synchronized Pull-ups 100 Synchronized Push-ups 150 Synchronized Air Squats Tethered 800m RunRX+ w/ Vest (20/14)

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