10/13/21

RFS CrossFit – CrossFit

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Skill/Strength

A1. OHS

5-3-1-1-3-5 (75%,80%, 85%, 90%, 85%, 80%)

A2. PULL UP WORK

SET 1 & 5= 10 STRICT PULL UPS

SET 2 & 4 = 10 KIPPING PULL UPS

SET 3= 10 BUTTERFLY PULL UPS

SCALED: 10-6-2-2-6-10

BANDED PULL UPS

A1: Overhead Squat (5-3-1-1-3-5 (75%,80%, 85%, 90%, 85%, 80%))

Metcon

S: Metcon (Time)

21-15-9

POWER SNATCH

RING DIPS

BAR FACING BURPEES

S: 95/65

SL: 85/55

L: 75/45

SL: Metcon (Time)

21-15-9

POWER SNATCH

RING DIPS

BAR FACING BURPEES

S: 95/65

SL: 85/55

L: 75/45

L: Metcon (Time)

21-15-9

POWER SNATCH

RING DIPS

BAR FACING BURPEES

S: 95/65

SL: 85/55

L: 75/45

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