Friday, December 14th, 2018

CrossFit

A1) 6x3 Push Press+ 2 Push Jerk+ 1 Split Jerk E2.5M *build

20min AMRAP

12 HSPU

14 KB Snatch 1.5/1 *total

10 Box Jump Overs 24/20

RCFLV
Friday, December 14th, 2018

Burn

Complete 4 Rounds (23min cap)

20 Push Press 75/55

20 BB Bent Over Row 75/55

20 Side Plank Reaches *total

20 KB Snatch 1.5/1 *total

*90sec rest after each round

Tabata 20sec on, 10sec off

Russian Twist x8

Active Hang x8

RCFLV
Thursday, December 13th, 2018

CrossFit

A1) Back Squat 6x3

B1) Tall Clean 4x4

For Time:

21 Hang Squat Cleans 95/65

21 Bar Over Burpees

100 DU

15 Hang Squat Cleans 95/65

15 Bar Over Burpees

80 DU

9 Hang Squat Clean 95/65

9 Bar Over Burpees

60 Du

RCFLV
Thursday, December 13th, 2018

Burn

Complete 4 Rounds (23min cap)

20 Reverse Lunges 95/65 *total

20 Hollow Rocks

20 BB Glute Bridges 95/65

80 DU

*90sec rest after each round

10->1 (10min cap)

BB Romanian RDL 115/75

Split Lunges (Body Weight) *each leg

RCFLV