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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, February 25, 2011

Thursday 2011 02 24

Strength, 5/3/1. Cycle 2, Week 2

Shoulder Press

70% x 3
80% x 3
90% x 3+

WOD

For Time:
20- 1: Snatch Segment Pull (1", Knee, Hip, Finish) + Snatch Pulls 115#/95# lbs
1-20: Sit-up (abmat)
**Start with 20 Snatch High Pull, 1 Sit up, 19 SHP, 2 Sit ups...continue until you reach 1 SHP, and 20 Sit ups.
Then ..... 1200 m Run
Post total time.

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