10/16/20

RFS CrossFit – CrossFit

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Warm-up

mobility

activation warm up

Skill/Strength

A1. Strict Press 5,5,5+ (65,75,85% OF 90% OF 1RM) ADD 5LBS TO PREVIOUS 1RM #

B. SNATCH HIGH PULLS + 1 SQUAT SNATCH + 1 OHS (LIGHT TO MOD BY FEEL- WORK TECHNIQUE

Strict Press

Metcon

s: Metcon (Time)

4 ROUNDS

400M RUN

10 DBSNATCH RIGHT (55/35)

10 DB SNATCH LEFT (55/35)

sl(40/25)

l (30/15)

sl: Metcon (Time)

4 ROUNDS

400M RUN

10 DBSNATCH RIGHT (55/35)

10 DB SNATCH LEFT (55/35)

sl(40/25)

l (30/15)

L: Metcon (Time)

4 ROUNDS

400M RUN

10 DBSNATCH RIGHT (55/35)

10 DB SNATCH LEFT (55/35)

sl(40/25)

l (30/15)

Post

8-10 reps of everything (3 second eccentric)

DB SIDE LYING EXTERNAL/INTERNAL ROTATION

CHEST SUPPORTED DB ROW TO BELLY BUTTON

HIP EXTENSIONS

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TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
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