10/7/19

RFS CrossFit – CrossFit

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Warm-up

WOD Brief (2:00)

Coach warm-up (15:00)

Skill/Strength

A1. Split Squat 3×8/side

A2. Bottom Bell Up Press double 3×8

A3. Side Plank (high) 3x 20s/side

Metcon

Stimulus:

Hard grind on this wod.

should be able to do the first couple of sets unbroken.

Pick a weight your midline stays strong and the heels stay down.

R: Metcon (AMRAP – Reps)

12:00 AMRAP

10 DU

3 kb cleans (55/35)

3 kb thrusters

20 DU

6 kb cleans

6 kb thrusters

30 DU

9 kb cleans

9 kb thrusters

etc.

Y: Metcon (AMRAP – Reps)

12:00 AMRAP

10 DU

3 kb cleans (45/25)

3 kb thrusters

20 DU

6 kb cleans

6 kb thrusters

30 DU

9 kb cleans

9 kb thrusters

etc.

G: Metcon (AMRAP – Reps)

12:00 AMRAP

10 SU

3 kb cleans (35/15)

3 kb thrusters

20 SU

6 kb cleans

6 kb thrusters

30 SU

9 kb cleans

9 kb thrusters

etc.

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