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Ranger CrossFit is a strength and conditioing program unlike any other in South Texas. At RCF, we follow the most up-to-date methods and philosohy. We care about athletes health and fitness. We build strong bodies, minds, and stronger relationships. Our coaches have the best of training and professionalism, and will always push you to your limits with athletes' safety being our number one concern. "God, Family, and CrossFit....everything else is bullshit!"

Friday, October 1, 2010

Jerk it, Snatch it

Friday 2010 10 01

Skill/Strength

  • Shoulder Press 3 x 5
  • Split Jerk 3 x 5

WOD

20 min AMRAP

  • 15 Pull ups
  • 10 Burpees
  • 10 KB 1 Arm Snatch (50/35) (R/L)

Post total rounds in comments or on Beyond the White Board:

______________________________________________________________

CFE - Tempo-85%/95%
20 min run: Run 1st - 10 min @ 85% RPE and 2nd 10 min @ 95% RPE (use Borg scale)

S&C

21 - 15 - 9

  • Box Jumps (24/20)
  • Ground to Overhead (135/95)

For time.
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