11/20/20

RFS CrossFit – CrossFit

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Skill/Strength

Strict Press

3,3,3+ (70,80,90% OF 90% OF 1RM)

WEEK 1 of 4 (ADD 10 lbs to 1RM)

Metcon

s: Metcon (AMRAP – Reps)

CROSSFIT.COM WOD 11/12/20

On a 15-minute clock, for max reps each round:

From 0:00-3:00, run 400 meters then do pull-ups

Rest 1 minute

From 4:00-7:00, run 400 meters then do clean and jerks

Rest 1 minute

From 8:00-11:00, run 400 meters then do pull-ups

Rest 1 minute

From 12:00-15:00, run 400 meters then do clean and jerks

S= (155/105) SL= (135/85), L=(95/65) , RING ROWS

sl: Metcon (AMRAP – Reps)

CROSSFIT.COM WOD 11/12/20

On a 15-minute clock, for max reps each round:

From 0:00-3:00, run 400 meters then do pull-ups

Rest 1 minute

From 4:00-7:00, run 400 meters then do clean and jerks

Rest 1 minute

From 8:00-11:00, run 400 meters then do pull-ups

Rest 1 minute

From 12:00-15:00, run 400 meters then do clean and jerks

S= (155/105) SL= (135/85), L=(95/65) , RING ROWS

l: Metcon (AMRAP – Reps)

CROSSFIT.COM WOD 11/12/20

On a 15-minute clock, for max reps each round:

From 0:00-3:00, run 400 meters then do pull-ups

Rest 1 minute

From 4:00-7:00, run 400 meters then do clean and jerks

Rest 1 minute

From 8:00-11:00, run 400 meters then do pull-ups

Rest 1 minute

From 12:00-15:00, run 400 meters then do clean and jerks

S= (155/105) SL= (135/85), L=(95/65) , RING ROWS

EXTRA CIRCUIT

3 sets

15 hip thrusts AHAP (barbell, dumbbell, no weight, elevated bridge)

10 split stance KB RDL/side

30 seconds of explosive movement (jump squats, jump lunges, burpees, kbs)

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