12/3/19

RFS CrossFit – CrossFit

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Warm-up

WOD Brief (5:00)

400m run

Coach warm-up (15:00)

Skill/Strength

2 rounds:

A1. 2 Snatch transitions + 2 power snatch (build each set)

A2. 5/side D2. Pattern (0-5lbs)

B. 10 min EMOM

ODD MINS: 50 Double Unders

EVEN MINS: 3 Power Snatches (60% 1RM snatch max)

Metcon

R: Metcon (Time)

Test Hollow position prior to determine best form

10 min cap

5 min accumulated hollow hold

everytime you break, 200m run

Post

post:

Lat smash 1:30/side

TRY ONE CLASS

FREE

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