Call us now 540-412-8417

Stronger Faster Healthier at RARE CrossFit... Fredericksburg, Spotsylvania, and Staffords’s premier CrossFit Facility!

Are you struggling with your recovery?

Feeling sore after your wod?

Waking up feeling like you have been hit by a truck?

Tyler from SFH is coming to save the day!

Have a question about what supplements to take?

Bring your questions to Tyler tomorrow at RARE

Sampling in progress from 4pm - 7:30pm.

#sfhisthebest
#strongerfasterhealthier
#wearerare
#bemoreawesome

 

17th October

Warm Up

Inch Worm 10 Meters

10 Burpees

10 Shoulder pass through

1xSnatch Progression

1xClean Progression ( HPC/HSC/Clean)

5 Press, 5 push press, 5 push jerks, 5 Split Jerks

 

A) Barbell Fun (Cycling)

EMOM x 10

Minutes 1-5: 4 Snatches (185/135) (135/95) (95/65)

Minutes 6-10: 6 Clean and Jerks (same as above)

 

B) Conditioning

3 Rounds: (7 Thrusters, 7 Pull ups, 7 Burpees)

50/35 Cal Row

3 Rounds: (7 Thrusters, 7 Pull ups, 7 Burpees)

50/35 Cal Row

3 Rounds: (7 Thrusters, 7 Pull ups, 7 Burpees)

Thruster weight (75/55)(65/45)(43/35)

Cool Down

Shoulder mobility Rig

Barbell smash with bar

 

Accessory Work

Barbell Row

5x8 Same load as last week

ss

Ring Rows go to failure for each set



Request Information Now!