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RFS CrossFit – CrossFit

HAPPY BIRTHDAY COACH FLAGG & MARIA!

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Skill/Strength

A: Split Jerk (5×1)

5X1 (5 MIN EMOM BUILDING)

Back Squat (3×10)

3X10 55-60% of 1RM

5 MINUTES TO BUILD TO STARTING WEIGHT,

EVERY 3 MINUTES, COMPLETE A SET

Metcon

Feel: uncomfortable and taxing on hands and grip.

Deadlifts should feel light, cleans moderate and jerk heavy.

Aim for an unbroken set or avoid unnecessary reps by resting after 11 DL

s: Metcon (AMRAP – Reps)

3 MIN AMRAP; 1 MIN REST X 3

1 ROUND OF DT

12 DEADLIFTS

9 HANGPOWER CLEANS

6 STO

MAX EFFORT PULL UPS REMAINING TIME

S= 155/105

SL=125/85

L=95/65

Rx+ option 205/145

sl: Metcon (AMRAP – Reps)

3 MIN AMRAP; 1 MIN REST X 3

1 ROUND OF DT

12 DEADLIFTS

9 HANGPOWER CLEANS

6 STO

MAX EFFORT PULL UPS REMAINING TIME

S= 155/105

SL=125/85

L=95/65

Rx+ option 205/145

l: Metcon (AMRAP – Reps)

3 MIN AMRAP; 1 MIN REST X 3

1 ROUND OF DT

12 DEADLIFTS

9 HANGPOWER CLEANS

6 STO

MAX EFFORT PULL UPS REMAINING TIME

S= 155/105

SL=125/85

L=95/65

Rx+ option 205/145

EXTRA CIRCUIT

15/SIDE ELEVATED SINGLE LEG GLUTE BRIDGE

15/SIDE BANDED CLAM

20M SLED AHAP

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