RCF CrossFit

WOD

11.29.18

STRENGTH : 5 Rounds For Quality!

-   8 Good Mornings (70%)

- 45 sec Max Effort Row


WOD : Snatch Ladder For Time!

- 21 Reps (75/55) +(95/65)

- 15 Reps (95/65) +(115/80)

-   9 Reps (115/80) +(135/95)

RCF CrossFitComment
11.28.18

Partner WOD : 11 Rounds For Time!

- 30 Abmat Sit Ups

- 20 Back Squats (135/95) +(155/105)

** 3 Synchro Plate Burpees EMOM **

RCF CrossFitComment
11.27.18

STRENGTH : 8 Rounds FQ!

- 3 Hang Squat Cleans ( @ 80% )


WOD : 11-MIN AMRAP

- 10 Toes To Bar

- 15 Deadlifts (115/80) +(135/95)

- 20 OHS (115/80) +(135/95)

RCF CrossFitComment
11.26.18

STRENGTH : 15-MIN To Complete

Find 5RM Strict Press

(then use weigh to do...)

Then 4x12 Push Presses


WOD : 11-26-18 For Time!

- Hang Cleans (115/80) +(155/105)

- Burpee Box Jumps (24/20) +(30/24)

RCF CrossFitComment