RCF CrossFit

WOD

05.12.21

STRENGTH : 5 Rounds E2MOM

- 10 Bent Over Rows

WOD : 5 Rounds For Time!

- 10 DB Box Step Overs

- 15 Hang Squat Snatches 

- 200m RUN

DB (50/35) +(65/45)

BB (45/35 or RED) +(75/55 or BLUE)

RCF CrossFitComment
05.11.21

STRENGTH : 8 Rounds E90sec

- 6 Heavy Back Rack Lunges

WOD : 20-16-12-8-4 For Time!

- Single Arm DB Devil Press

- DB Goblet Squats 

- DB Russian Twists (per side)

Rx (50/35) +(65/45)

S (40/30)

RCF CrossFitComment
05.10.21

STRENGTH : 5 Rounds E2MOM

- 10 Pause Good Mornings ( @ 60% )

WOD : For Time!

- 63 Air Squats

- 42 Push Presses (75/55) +(95/65)

- 21 Pull Ups +(C2B)

- 45 Air Squats

- 30 Push Presses (75/55) +(95/65)

- 15 Pull Ups +(C2B)

- 27 Air Squats

- 18 Push Presses (75/55) +(95/65)

- 9 Pull Ups +(C2B)

RCF CrossFitComment
05.07.21

STRENGTH : 30 Reps For Quality!

- Heavy Single Hang Muscle Snatches

WOD : For Time!

- 100 WB Shots* (20/14) +(30/20)

* 3 D-Ball Over The Shoulder EMOM (100/70) +(150/100)

Then, 50 Jumping Lunges

RCF CrossFitComment