11/9/18

RFS CrossFit – CrossFit

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Warm-up

500m row

2 sets

10m inchworm no push-up

10 scap pull ups

10 scap circles/ forward and backwards

10 pvc passthroughs

10 handstand scap push ups

10m worlds greatest stretch.

Skill/Strength

A. Burgener Warm-up

B. SNATCH TRANSITIONS 3X3 LIGHT BY FEEL

C. SNATCH PULLS 3X3 AHAP

6 week: A. pvc burgener warm-up, B. PVC snatch

transitions, C. Snatch High Pull with bar or pvc

Then review DB snatches

rx: Metcon (AMRAP – Reps)

10:00 AMRAP

ISABEL INTO KAREN

30 SNATCHES (135/95)

150 WALLBALLS (20/14)

S: Metcon (AMRAP – Reps)

10:00 AMRAP

ISABEL INTO KAREN

30 SNATCHES (95/65)

150 WALLBALLS (14/10)
Power or full snatches

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

6 wk: Metcon (AMRAP – Reps)

10:00 AMRAP

30 alt dumbbell snatches

50 wallballs (10/6)

Post

Sink stretch 1:00

Bowling Stretch 1:00/side

11/8/18

RFS CrossFit – CrossFit

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Warm-up

2:00 calf smash/side

10 toe touches

10 calf raises

10 toe raises

10m worlds greatest stretch

10m punters

10 squat twist and reach

Skill/Strength

A1. cone drill (fwd/lat/diag/diag)+sprint x5

A2. small tire footwork (diag pattern) + 10 squat jumps AHAPx5

Metcon (Time)

For Time

800m run

1:00 Rest

800m Run

5:00 Rest

400m Run

:30 Rest

400m Run

Post

ROMWOD

11/7/18

RFS CrossFit – CrossFit

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Warm-up

200m run

lateral swing and shuffle 60m

high knee skips 10m

backwards high knee skips 10m

lateral high knee skips 10m/direction

forward hurdle into a lunge x10m

pendulum kicks 10m

dynamic hamstring stretch 10/side

scorpion 10/side

20 hollow rocks

Skill/Strength

A. Ring hollow and arch (3×10) (bar hollow and arch)

B. Ring Pull-Back (2×3) (pull-up kip focus pull back and push away at top)

C. 5 frog jumps + 1 muscle up x3 (c2b/jumping pull-up)

(goal is to snap back on burpee and be aggressive in hips on kip)

D: Deadlift (DL 10@65%& 70%, 8@75%)

R: 30 burpee ring muscle ups for time (Time)

R: 30 burpee bar muscle ups for time (Time)

Y: Metcon (Time)

30 burpee c2b

G: Metcon (Time)

30 burpee jumping pull ups

Post

3x Build to a heavy 100m Sled push (Partner up)

11/6

RFS CrossFit – CrossFit

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Warm-up

3x down and back

10 air squats

10 walk outs

3x down and back

10 burpees

10 alt dragons

3x down and back

10 alt v-ups/side

10 alt supermans/side

3x down and back

Skill/Strength

A1. RDL kb pass

A2. contralateral db carry

B1. plate drag 20m x3

B2. 200m jog

rx: Metcon (AMRAP – Rounds and Reps)

9:00 AMRAP

8/side hang power kb snatch (55/35)

8/side alt pistols

8/side alt single leg t2b

into

1k ROW

1000m Row (Time)

Max Effort 1000m Row

S: Metcon (AMRAP – Rounds and Reps)

9:00 AMRAP

8/side hang power kb snatch (45/25)

8/side box pistols

8/side alt v-ups

into

1k ROW

Post

dumbbell curls x50

around the world plate circles x50 total

Banded Face pulls x50

* break up however you want!