Sunday, April 14th, 2019

CrossFit 

A1) 10min EMOM x 1 Power Clean+ 2 Split Jerk *work up to 70%

3 Rounds x E90sec (22.5 min)

1) 15/12 Cal Row + 10 Box Jump Overs

2) 50 DU + 35 Air Squats

3) 8 Burpees to 6” Target + 9 DBL DB Cleans 50/35

4) 12/10 Cal A.D + 10 T2B

5) Rest 90sec

RCFLV
Saturday, April 13th, 2019

CrossFit

For Time with a partner

 

Run 1km

Then; 3 RFT

25 Power Cleans 135/95

25 Wall Balls

15 Squat Cleans 155/105

25 Wall Balls 20/14

10 Clean and Jerk 185/125

25 Wall Balls 20/14

then; Run 1km

RCFLV
Saturday, April 13th, 2019

Burn

For Time with a partner

200m DBL KB Farmers FR Carry 1/.75 *both partners walk, only one carries KBs

80 Wall Balls 20/14

200m DBL KB FR Farmers Carry 1/.75

70 Ball Slams 40/20

200m DBL KB FR Farmers Carry 1/.75

60 Alt FR Lunges 95/65

200m DBL KB FR Farmers Carry 1/.75

50 Med Ball Sit Ups 20/14 *partner with ball does sit up (not together)

200m DBL KB FR Farmers Carry 1/.75

RCFLV
Friday, April 12th, 2019

CrossFit

A1) Snatch Balance 4x4 @50%

B1) 1 Power Snatch + 1 Squat Snatch (TnG) 10min EMOM *work up to 70% only

10min AMRAP

10 Power Snatch 115/75

6 Ring Muscle Ups  (scale: 12 Pull Ups)

10 Bar Over Burpees

RCFLV