4/5/21

RFS CrossFit – CrossFit

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Skill/Strength

8 EMOM

1/1 PAUSING POWER CLEANS

PAUSE 2S ABOVE THE KNEE, POWER CLEAN. PAUSE 2 SEC IN CATCH

WITH HIPS BACK. FEET SHOULD BE IN THE SAME POSITION AS YOUR SQUAT

START LIGHT AND BUILD TO A MODERATE SET.

2:00 REST

E2MOM X 4

8 FRONT SQUATS (21X1)

BUILD TO A MOD-HEAVY SET FOR THE DAY- NO LOSS OF POSITION/FORM

a: 1/1 PAUSING POWER CLEANS

PAUSE 2 S ABOVE THE KNEE, POWER CLEAN. Pause 2 sec in catch with hips back. feet should be in the same position as your squat

b: Front Squat (4×8 (21×1))

Metcon

S: Metcon (10 Rounds for time)

10:00 AMRAP

MIN 1= 10 DB BOX STEP OVERS

MIN 2= 12 BURPEES

S= (20″) 50/35 lbs

L= 20/10# db, 8 burpees

FEEL:

COMPLETE EACH MINUTE AS QUICKLY AS POSSIBLE

TIME REMAINING IS PLUGGED INTO WODIFY FOR YOUR SCORE.

L: Metcon (10 Rounds for time)

10:00 AMRAP

MIN 1= 10 DB BOX STEP OVERS

MIN 2= 8 BURPEES

S= (20″) 50/35 lbs

L= 20/10# db

FEEL:

COMPLETE EACH MINUTE AS QUICKLY AS POSSIBLE

TIME REMAINING IS PLUGGED INTO WODIFY FOR YOUR SCORE.

EXTRA CIRCUIT

3X 2 REPS ECCENTRIC PULL UPS (6 SEC DOWN)

1 MIN REST BETWEEN

3X 8-15 BANDED PULL UPS (21X1) ANY GRIP

1 MIN REST BETWEEN

3X 20 SEC HOLLOW BODY HOLD

30 SEC REST BETWEEN

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FREE

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