CrossFit RSG – CrossFit

Weightlifting

Back Squat (1×1, 3×3)

In 15 minutes or less, build to today’s “heavy”…

Back Squat x 1 rep

Every 2 minutes, for 6 minutes (3 sets):

Back Squat x 3 reps @ 85% of today’s heavy single

CrossFit RSG – CrossFit

Metcon

12172016T (2 Rounds for time)

Teams of 2, alternating Rounds…

6 Rounds for time of:

15 Deadlifts (155/105 lbs)

12 Hang Power Cleans (155/105 lbs)

9 Front Squats (155/105 lbs)

6 Jerks (155/105 lbs)

Rest 5 minutes after the last team finishes, then…

CrossFit RSG – CrossFit

Weightlifting

Clean (3×3, 6×3 (18min))

Every 2 minutes, for 6 minutes (3 sets):

3-Position Clean @ 60%

(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 12 minutes (6 sets):

Hang Clean + 2 Cleans

*Sets 1-2 = 70%

*Sets 3-4 = 80%

*Sets 5-6 = 85%

CrossFit RSG – CrossFit

Weightlifting

Paused Front Squat

Every 90 seconds, for 18 minutes (12 sets):

Paused Front Squat x 3 reps @ 70% of 1-RM

Metcon

12082016 (AMRAP – Rounds and Reps)

20 min AMRAP

50 double-unders

15 dumbbell squat cleans (45/35)

15 burpees