RCF CrossFit

WOD

02.03.22

WOD : For Time!

  • 500m ROW

  • 42 Double Unders

  • 21 Pull Ups

  • 21 Push Presses (115/80) +(135/95)

  • 500m ROW

  • 30 Double Unders

  • 15 Pull Ups

  • 15 Push Presses (same)

  • 500m ROW

  • 18 Double Unders

  • 9 Pull Ups

  • 9 Push Presses (same)

RCF CrossFitComment
02.02.22

STRENGTH : 20 Reps For Quality!

- Perfect Heavy Hang Muscle Snatches

WOD : 3 Rounds FT (x:2)

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

- 20 SDLHP (45/35) +(75/55)

- 20 Box Jump Overs (24/20) +(30/24)

** 2 MIN REST **

RCF CrossFitComment
02.01.22

STRENGTH : 10-MIN EMOM

- 3 Back Squats ( 75-80% )

WOD : For Time!

- 40 Double Unders / 2x Heavy Rope

- 40 Sit Ups +(20 Toes 2 Bar)

- 40 Double Unders / 2x Heavy Rope

- 40 Sit Ups +(20 Toes 2 Bar)

- 40 Double Unders / 2x Heavy Rope

- 40 Sit Ups +(20 Toes 2 Bar)

- 40 Double Unders / 2x Heavy Rope

RCF CrossFitComment
01.28.22

STRENGTH : 10-MIN EMOM

- 2 HEAVY HANG SQUAT CLEANS

WOD : 14-MIN AMRAP ( 5:1:4:1:3 )

- 5 DBALL OVER SHOULDER (100/70) +(150/100)

- 5 BURPEE DBOBJO (24/20) +(30/24)

RCF CrossFitComment