Tuesday, October 16th, 2018

CrossFit

A1) Deadlift 3x 5-3-1+ @ 75%, 85%, 95% (taken from 90% of 1RM)

B1) Turkish Get Up 3x4ea side

B2) V-Ups 3x12

For Time:

50-40-30-20-10 DU

10-8-6-4-2 Bar Over Burpees

*10 Deadlifts after every round 225/155

RCFLV
Tuesday, October 16th, 2018

Burn

Phase 1: 6min AMRAP

12 DBL KB RDL

12 Goblet Split Lunges *total

12 V-Ups

20sec OH Plate Hold

Phase 2: E2MOMx5

8 Deadlifts

8 Box Jumps

Phase 3: For Time:

50-40-30-20-10 DU/x2 Singles

10-8-6-4-2 Bar Over Burpees

*12 Deadlifts after ea rd 185/125

RCFLV
Monday, October 15th, 2018

CrossFit

Monday Masherrr

For Time:

6min to find 2RM Hang Power Snatch

then; “Barbara” (24min cap)
5RFT

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

*must rest 3 min after each round

RCFLV
Monday, October 15th, 2018

Burn

Monday Masherrr

*rest 4min between workouts

For Time:

8min to find 8RM Push Press

8min AMRAP Ladder *increase by 2 each rd

2 Pull Ups

2 Push Press 95/65

8min AMRAP

21 Push Ups

15 Air Squat to Box Over 24/20

21 Sit Ups

RCFLV