Friday, April 20th, 2018

CrossFit

A1) 3 TNG Power Snatch: 12min to find max in complex

B1) Drop Snatch 4x4 @ 50% of 1 RM Snatch

 

3 RFT

12 Snatch 135/95

12 Bar Over Burpees

 

RCFLV
Friday, April 20th, 2018

Burn

4min AMRAP

20 Plank Alternating Shoulder Taps

20 Air Squats

20 Mountain Climbers

 

10min EMOM

 1) 8 DBL KB Strict Press

 2) 10 DBL KB Bent Over Row

 

5 RFT

16 KB C+J 1.5/1 *total 

14 Goblet Squats 1.5/1

12 Burpees

 

 

 

 

 

 

RCFLV
Thursday, April 19th, 2018

CrossFit

A1) Bench Press 10x3 E75sec @89%

B1) Strict Mix-Grip Pull Ups 4x6 (with 2 sec pause at the top- switch grip each set)

B2) Weighted Toe Touches 4x20

 

For Time:

200 DU (scale: 2x Single Skips)

50 Slam Balls 40/20

100 DU

40 Slam Balls 40/20

50 DU

30 Slam Balls 40/20

 

 

RCFLV
Thursday, April 19th, 2018

Burn

4min AMRAP

20 Sec HS hold

10 Hanging Knee Raises  

10 Push Ups

 

10min EMOM

1) 8 Bench Press

2) 6 Strict Pull Ups 

 

For Time:

200 DU/400 Singles

50 Slam Balls 40/20

100 DU/200 Singles 

40 Slam Balls 40/20

50 DU/100 Singles 

30 Slam Balls 40/20

 

RCFLV