WOD

08.28.23

STRENGTH : High Hang Squat Snatch

- 25 Reps ( @ 75% )

WOD : 3 Rounds For Time!

- 15 Deadlifts (225/155) +(275/295) s(185/130)

- 15 T2B

- 30 Air Squats

- 400m RUN

RCF CrossFitComment
08.25.23

STRENGTH : 10-MIN AMRAP

- 1 MIN DBall Hold

- 1 MIN Plank +(Weighted)

WOD : 1-2-3-4-5-6-7-8-9 For Time!

- OHS (105/75) s(75/55)

- Burpee Box Jump Overs (24/20)

RCF CrossFitComment
08.24.23

STRENGTH : Power Snatches FQ!

Start Position - Coach’s Choice

12 Reps @ 80%

6 Reps @ 85%

3 Reps @ 90%

WOD : 14-MIN AMRAP

- 12 Complex of (T2B+Pull Up)

- 10 Hang C&J (105/75) s(75/55)

*200m RUN @ 2/5/8/11-MIN Marks

Scaled for Complex (2 High Knee Raises + 1 Jumping C2B)

Rx+ Complex of (T2B+C2B)

Hang C&J @ (135/95)

RCF CrossFitComment
08.23.23

WOD : 24-MIN AMRAP (4:1)

1-MIN Bench Press (135/95) s(105/65)

1-MIN Cal Echo Bike

1-MIN HSPU s(Push Ups)

1-MIN Cal Row

1-MIN **REST**

Score = Total Reps + Cal

Rx+ Bench Weight(100% BW/90% BW) + Strict HSPU

RCF CrossFitComment
08.22.23

STRENGTH : 10-MIN EMOM

- 2 Hang Squat Cleans ( @ 75% )

WOD : 10-9-8-7-6-5-4-3-2-1 FT!*

- Front Squats (115/80) +(135/95) s(95/65)

- Deadlifts (same)

*20 Sit Ups Between Rds +(12 V-Ups) s(15 Sit Ups)

RCF CrossFitComment