Sunday, April 23rd, 2017

CrossFit

A1) Snatch Balance 4x4 (light weight- use as a warmup)

B1) Hang Snatch + Full Snatch 6x1+1

C1) Snatch Pulls 4x4

 

12min AMRAP

8 Plate Burpees (45/25)

12 Box Jumps

16 OH Alt Lunges (95/65)

 

 

 

RCFLV
Saturday, April 22nd, 2017

BURN

Phase 1: Warmup by Josh

Phase 2:  35min AMRAP w a Partner (35min Cap)

300 Single Skips

80 KB Swings (1.5/1)

60 Med Ball Sit Ups (20/14)

40 Push Press (95/65)

30 Box Jumps (24/20)

200m Run

 

 

RCFLV
Saturday, April 22nd, 2017

CrossFit

For Time w a Partner

1km Run

80 DU

60 C+J (135/95)

40 T2B 

20 STOH (135/95) 

10 Muscle Ups *scale x2 C2B

1km Run

RCFLV
Friday, April 21st, 2017

CrossFit

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

B1) Handstand/HSPU Skill 

 

15-13-11

Deadlifts (225/155)

HSPU

*Run 400m after ea rd

RCFLV