5/18/20

RFS CrossFit – CrossFit

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Warm-up

3 min row

warm-up #7

Skill/Strength

STRENGTH CIRCUIT: (1:30 rest between sets)

GYM/MINE: BACK SQUAT 4×10 (same weight as week 1) 3-3-1-1 (THIS SHOULD BE LIGHT!!!!!!!!!!)

NOE = 4×20 (5 airsquats + 5 top to 90 + 5 bottom to 90 + 5 airsquats)

Back Squat (4×10 (3-3-1-1))

Metcon

SPORT: Metcon (Time)

15 min cap

21-15-9

Buy In: 30 cal row

deadlifts (185/125)

lateral burpees over the bar

Buy Out: 30 cal Row

S/L: Metcon (Time)

15 min cap

21-15-9

Buy In: 30 cal row

deadlifts (135/95)

lateral burpees over the bar

Buy Out: 30 cal Row

LIFE: Metcon (Time)

15 min cap

21-15-9

Buy In: 20 cal row

Deadlifts (95/65)

lateral Brupees over the bar (step over)

Buy Out: 20 cal Row

NB: Metcon (Time)

15 min cap

21-15-9

Buy In: 20 cal row or 400m run

KB Deadlifts (55/35)

Burpees

Buy Out: 20 cal Row or 400m run

TRY ONE CLASS

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