RCF CrossFit

WOD

09.01.18

Partner WOD : 21-MIN AMRAP (7:2:6:1:5) 

BUY-IN : 40 DBall Over Shoulders (70/50) +(100/70)

 

Then AMRAP of... 

- 25 Push Presses (95/65) +(115/80) 

  while partner DBall bear hug hold. 

- 25 DBall Box Step Over (24/20) 

   while partner Front Rack hold. 

RCF CrossFitComment
08.31.18

STRENGTH : 5-4-3-2-1-1-1-1-1

- Front Squats ( CLIMBING )


WOD : 30 Reps For Time!

- Snatches (135/95)

RCF CrossFitComment
08.30.18

WOD : 20-MIN AMRAP

-  5 Knees to Elbows +(T2B)

- 10 Push Ups +(HSPU)

- 15 WB Cleans (20/14)

RCF CrossFitComment
08.29.18

STRENGTH : 10-MIN EMOM

[  ODD  ] : 4 DEADLIFTS ( @ 80% )

[ EVEN ] : M.E. DEADLIFT HOLD

 

WOD : 13-MIN AMRAP (3:2:3:2:3)

- 10 THRUSTErS (95/65) +(115/80)

- 10 OHS (95/65) +(115/80)

- 15 PULL UPS +(C2B)

RCF CrossFitComment