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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!"

Monday, May 2, 2011

Fran on Steroids Games Open WOD Week 6

Monday 2011 05 02

Strength:
5/3/1 Cycle  4 Week 1
DeadLifts
65% x 5
75% x 5
85% x 5+


WOD
Week 6 of the CrossFit Games Workout 2011

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters (100lbs / 65 lbs)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 65 lbs)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 65 lbs)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 65lbs)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100lbs / 65 lbs)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100lbs / 65 lbs)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100lbs / 65 lbs)
21 Chest to bar Pull-ups...
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