2/7/20

RFS CrossFit – CrossFit

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Warm-up

500M ROW

COACH WARM UP (15:00)

Skill/Strength

A: 1 HPS + 1 OHS + 1 HANG SQUAT SNATCH

EVERY 2 MINS FOR 8 MINS

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

B: Front Squat ( 3X8 REST 1:30-2:00 WEEK 6 /PHASE 2)

Metcon

This is your sprint wod.

Aim to move quickly with large sets through the 3 MIN interval.

R: Metcon (4 Rounds for time)

EVERY 3 MINS X 4 ROUNDS

20 T2B (Y=KNEE ABOVE HIPS, G=KNEE RAISES)

10 Hang Squat Snatches (135/95) (Y=95/75,G=55/35)

TIME TO COMPLETE EACH ROUND

IF YOU DON’T COMPLETE A FULL ROUND YOUR SCORE IS 3 MINS FOR THAT ROUND.

Y: Metcon (4 Rounds for time)

EVERY 3 MINS X 4 ROUNDS

20 T2B (Y=KNEE ABOVE HIPS, G=KNEE RAISES)

10 Hang Squat Snatches (135/95) (Y=95/75,G=55/35)

TIME TO COMPLETE EACH ROUND

IF YOU DON’T COMPLETE A FULL ROUND YOUR SCORE IS 3 MINS FOR THAT ROUND.

G: Metcon (4 Rounds for time)

EVERY 3 MINS X 4 ROUNDS

20 T2B (Y=KNEE ABOVE HIPS, G=KNEE RAISES)

10 Hang Squat Snatches (135/95) (Y=95/75,G=55/35)

TIME TO COMPLETE EACH ROUND

IF YOU DON’T COMPLETE A FULL ROUND YOUR SCORE IS 3 MINS FOR THAT ROUND.

TRY ONE CLASS

FREE

*Open to local residents. Not valid for travelers/drop-ins.
CLAIM YOUR VOUCHER FOR ONE FREE CLASS*

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