6/10/19

RFS CrossFit – CrossFit

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Warm-up

500m Row

Coach style warm up

Skill/Strength

A1. kb reverse bear crawl (banded) 2x10m

A2. Shrimp Squats with DB 2×5-8/side

B. Back squats

1×3: 75, 1×3: 80, 1×2 85, 1×2 90 % of 3 RM

B: Back Squat ( 1×3@ 75, 1×3@ 80, 1×2@ 85, 1×2 @90 %)

R: Metcon (Weight)

On the 2:00 x 5:

3 hang Power Clean

2 clusters

1 Squat Snatch

***TOTAL WEIGHT

-Does not have to be unbroken

-If you miss, you may try again or change the weight

-Only 2 attempts per 2:00 or that set’s weight won’t count towards score.

Ex. set1=75, 2= 95, 3= 105, 4= 125, 5= 135

Score= 535 (all added together)

Y: Metcon (Weight)

On the 2:00 x 5:

3 hang Power Clean

2 clusters

1 Power Snatch

***TOTAL WEIGHT

-Does not have to be unbroken

-If you miss, you may try again or change the weight

-Only 2 attempts per 2:00 or that set’s weight won’t count towards score.

Ex. set1=75, 2= 95, 3= 105, 4= 125, 5= 135

Score= 535 (all added together)

Post

optional if time allows: tabata cal row

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FREE

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