RCF CrossFit

WOD

10.16.18

STRENGTH : 8 Rounds For Quality!

- 6 Front Rack Lunges (Increasing)


Partner WOD : For Time!

- 50 SNATCHES (75/55) +(95/65)

- 10 SYNCHRO BURPEES

- 40 SNATCHES (75/55) +(95/65)

- 10 SYNCHRO BURPEES

- 30 SNATCHES (75/55) +(95/65)

- 10 SYNCHRO BURPEES

- 20 SNATCHES (75/55) +(95/65)

- 10 SYNCHRO BURPEES

- 10 SNATCHES (75/55) +(95/65)

- 10 SYNCHRO BURPEES

RCF CrossFitComment
10.15.18

STRENGTH : 10 Rounds NFT

- 3 Hang Power Snatches ( @ 75% )


WOD : 12-MIN AMRAP

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

- 20 Deadlifts (95/65) +(115/80)

- 30 Jumping Lunges

RCF CrossFitComment
10.12.18

SKILL : 15-MINUTE

- T2B Technique Work

 

WOD : 5-10-15-20-15-10-5 FT! 

- BURPEES

- S2OH (95/65) +(115/80) *(135/95) 

RCF CrossFitComment
10.11.18

Partner WOD : 4 Rounds For Time!

- 20 C&J (185/125) +(225/155)

- 800m RUN (alternate every 200m)

RCF CrossFitComment