4/9/19

RFS CrossFit – CrossFit

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PRIOR TO CLASS (10:00)

Shoulder mobility:

https://www.youtube.com/watch?v=q0Elx93duAA

Warm-up

500m Row

10/side reverse lunge on slider

10/side lateral lunge on slider

15 pike ups on slider

8/side archer push ups on slider

10/side 1 leg mountain climber + abduction on slider

20m broad jumps

20m reverse bear crawl

Skill/Strength

A. Snatch transitions 3×3 by feel

B: Snatch High Pull (4×2)

C: Deadlift (E3MOM 3×12 45% of 1rm)

Metcon

R: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Y /G: Metcon (AMRAP – Reps)

14.1

10 minute AMRAP:

30 Single Unders

15 Power Snatches (55/35)

Post

50 cal AB/ROW moderate intensity

READING

Training for the OPEN

https://comptrain.cmail19.com/t/ViewEmail/d/F5ED51180BC657312540EF23F30FEDED/EBB080227C5505F9DCCB6820C4466A74

TRY ONE CLASS

FREE

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