RABBITS HAVE YOU SIGNED UP FOR THE 2017 CROSSFIT OPEN?
SRCF Rowing Fundamentals & Power- 3 Week Clinic
Get a workout and some serious skill work in during these group sessions with CF Level 2 Coach, Todd Sharp and Collegiate level Rower, Ryan Greene. 6pm-7 pm $100 non member, $75/member
Monday 1/23/17
1.
Overhead Squat
3-3-3-3-3
2.
As many rounds & reps as possible in 8 minutes of:
20 Double-Unders
10 Overhead Squats 95/65
5 Bar Facing Burpees
Tuesday 1/24/17
1.
5 sets of:
Handstand Push-Ups, 8-12 reps
rest 30 seconds
Pull-Ups, 8-12 reps
rest 30 seconds
2.
As many rounds & reps as possible in 10 minutes of:
6 Toes-to-Bar
8 AKBS 70/53
Wednesday 1/25/17
1.
Clean & Jerk, heavy double
2.
As many rounds & reps as possible in 16 minutes of:
7 Hang Power Cleans 135/95
14 Sit-Ups
21 Wall Ball Shots 20/14
Thursday 1/26/17
1.
For Time:
Handstand Hold, accumulate 2 minutes
800 Meter Run
Push-Ups, 2 minutes max reps
600 Meter Run
Plank, accumulate 2 minutes
400 Meter Run
Friday 1/27/17
1.
Snatch- Squat or Power
2-4-2-4-2-4
2.
EMOM x 6
Odd- 12 Power Snatch 75/55
Even- 10 Bar Facing Burpees
Saturday 1/28/17
1.
For Time:
15-12-9 reps
Thruster 95/65
400 Meter Run
into,
18-24-30
Pull-Ups
200 Meter Run
Sunday 1/29/17
1.
3 Rounds for Time of:
10 Lateral Weighted Step-Ups 53/26, 1 KB
50 Meter Crab Walk
10 Lateral Weighted Step-Ups
50 Meter Bear Crawl