1/18/21

RFS CrossFit – CrossFit

View Public Whiteboard

Skill/Strength

Deadlift

DEADLIFT 3X10 55-60% of 1RM

6 MINUTES TO WARM UP TO STARTING WEIGHT

THEN EVERY 3 MINUTES COMPLETE A SET

Metcon

15 MIN CAP

Feel: able to complete each round in 2-3 sets, moderate pace

s: Metcon (Time)

21-15-9

T2B

POWER SNATCHES

BETWEEN EACH SET (-), PERFORM RMU

S: 95/65, 5RMU

SL: 3 RMU

L: KNEE RAISES, 75.45, 5 RUSSIAN PUSHUPS

sl: Metcon (Time)

21-15-9

T2B

POWER SNATCHES

BETWEEN EACH SET (-), PERFORM RMU

S: 95/65, 5RMU

SL: 3 RMU

L: KNEE RAISES, 75.45, 5 RUSSIAN PUSHUPS

l: Metcon (Time)

21-15-9

T2B

POWER SNATCHES

BETWEEN EACH SET (-), PERFORM RMU

S: 95/65, 5RMU

SL: 3 RMU

L: KNEE RAISES, 75.45, 5 RUSSIAN PUSHUPS

EXTRA CIRCUIT

4 ROUNDS:

8 DB ROW/ARM

8 DB PULL OVERS

16 STANDING THERABAND FLYES

()