Wednesday, December 5th, 2018

CrossFit

A1) Front Squat 6x3

B1) Clean Pull 4x3 @105%

For Time:

21 Alt FR Lunges 95/65

21 Hang Power Clean 95/65

9 Box Jump Overs 24/20

15 Alt FR Lunges 135/95

15 Hang Power Cleans 135/95

15 Box Jump Overs 24/20

9 Alt FR Lunges 155/105

9 Hang Power Cleans 155/105

21 Box Jump Overs 24/20

RCFLV
Wednesday, December 5th, 2018

Burn

Complete 4 Rounds (23min cap)

20 Front Squats 95/65

20 KB Swings 1.5/1

20 FR Alt Lunges 95/65

20 Burpees

*90sec rest after each round

Tabata 20sec on 10off

8x KB Deadlift

8x Hollow Hold

*must complete all rounds of DL before moving onto hollow hold

RCFLV
Tuesday, December 4th, 2018

CrossFit

A1) 12min to find 1RM Split Jerk

B1) Dumbell Z Press 4x5

B2) SA Bent Over Row 4x10ea arm

E2Mx6

8 HSPU

12 KB Snatch 1.5/1

60 DU

RCFLV
Tuesday, December 4th, 2018

Burn

Complete 4 Rounds (23min cap)

20 Push Press 95/65

20 BB Romanian Deadlifts 95/65

20 KB Snatch 1.5/1 *total

20 Sit Ups

*90sec rest after each round

10min EMOM

Odd: 2 Wall Walks

Even: 12/10 Cal Row

RCFLV