11/18/20

RFS CrossFit – CrossFit

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Skill/Strength

Deadlift (3,3,3+ (70,80,90% OF 90% OF 1RM) WEEK 1 of 4 (ADD )

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

SL: Metcon (Time)

ELIZABETH 21-15-9

CLEANS (135/95) SQUAT FOR RX

RING DIPS

SL= (BANDED RING, 115/75), L= JUMPING, 95/65)

l: Metcon (Time)

ELIZABETH 21-15-9

CLEANS (135/95) SQUAT FOR RX

RING DIPS

SL= (BANDED RING, 115/75), L= JUMPING, 95/65)

EXTRA CIRCUIT

1:00 pec smash/side

1:00 trap smash/side

10 bench front rack stretch

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