Tuesday, January 23rd, 2018

CrossFit

For the Strength portion, Partner A completes A1, A2, A3 while Partner B rests then switch

A1) Strict Chin Ups 5x6

A2) Ring Row 5x12

A3) Band Row 5x25

*Both partners must complete 5000/4000m Row (total) during the "rest" period

For Time:

20-15-10

Shoulder to Overhead 155/105

Burpee Box Overs 24/20"

RCFLV
Tuesday, January 23rd, 2018

Burn

For the Strength portion, Partner A completes A1, A2, A3 while Partner B rests then switch

A1) Strict Chin Ups 5x6

A2) Ring Row 5x12

A3) Band Row 5x25

*Both partners must complete 5000/4000m Row (total) during the "rest" period

For Time:

25-20-15

Shoulder to Overhead 115/75

Burpee Box Overs 24/20"

RCFLV
Monday, January 22nd, 2018

Monday Masherrr: 

Burn

*Score=# of Bar Over Burpees performed after prescribed work

8 EMOM:

Odd: 10 Goblet Squats 1.5/1

Even: 12 KB Cleans (total) 1.5/1

8 EMOM:

Odd: 9 C2B pull ups

Even: 12 KB Swings 1.5/1

8 EMOM:

Odd: 10 KB Front Rack Lunges (total) 1.5/1 (one KB)

Even: 12 Push Ups

8 EMOM:

Odd: 9 pull ups 

Even: 15 Sit Ups

RCFLV
Monday, January 22nd, 2018

Monday Masherrr: 

CrossFit

*Score=# of Bar Over Burpees performed after prescribed work

8 EMOM:

Odd: 6 Front Squats 135/95

Even: 6 Shoulder to Overhead 135/95

8 EMOM:

Odd: 3 Bar MU (scale= 9 C2B pull ups) 

Even: 10 KB Swings 2/1.5

8 EMOM:

Odd: 6 Front Rack Lunges (total) 135/95

Even: 12 Push Ups

8 EMOM:

Odd: 3 Ring MU (scale= 9 pull ups) 

Even: 10 KB Swings 2/1.5

RCFLV