9/21/20

RFS CrossFit – CrossFit

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Warm-up

mobility

activation warm up

Skill/Strength

Back Squat (3,3,3+ (70,80,90% OR 90% 1RM))

Back squats 3,3,3+ (70,80,90% OF 90% OF 1RM)

(take your 20 rep max *1.66= 1RM estimate

Metcon

S: Metcon (2 Rounds for reps)

5 MIN WOD/5 MIN WOD

20 DU (SL=10, L=40 SU)

10 T2B

5 KETTLEBELL HANG POWER SNATCH/SIDE (55/35) (SL=45/25, L=35/15)

REST 1:00 BETWEEN

SL: Metcon (2 Rounds for reps)

5 MIN AMRAP X 2

20 DU (SL=10)

10 T2B

5 KETTLEBELL HANG POWER SNATCH/SIDE (SL=45/25)

REST 1:00 BETWEEN

L: Metcon (2 Rounds for reps)

5 MIN AMRAP X 2

L=40 SU)

10 KNEE RAISES

5 KETTLEBELL HANG POWER SNATCH/SIDE (L=35/15)

REST 1:00 BETWEEN

Post

OPTIONAL EXTRA CIRCUIT:

2 sets through

20 single leg elevated glute bridge per side

20 hip extensions

30 sec banded plank

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