Call us now 540-412-8417

We're giving back to our Community!

Making the Rappahannock River and You Healthy and Fit! 💪

RARE CrossFit won "Best of the Burg" and would like to give

back to our community. 🎉

For every new RARE Boot Camp Member in one of our summer

boot camps, RARE will be giving $50 to the Friends of the Rappahannock (FOR).

Call Today to Help in making the Rappahannock and You Healthy and Fit ☎️.

540-412-8417

 

Saturday June 16th

7AM

Warm UP

Coaches Choice

 

A) Snatch Skills

Every 1:30 x 7

Pausing Snatch DL – Low Hang Squat Snatch (drop bar) – Squat Snatch

*pause for 2 seconds during the Snatch Dl. Focus is technique, but also build in weight so that you finish at or near 70%.

 

B) Squat Snatch

EMOM X 9 – 1 REP

Min 1, 4, 7 – 74%

Min 2, 5, 8 – 77%

Min 3, 6, 9 – 80%

 

C) 100 turbine

Teams of 3  For Time: 

100/75 Calorie Row

100 Box Jump Overs (24″/20″)

100 Power Snatches (95/65)

100 Thrusters (95/65)

100 Chest to Bar Pull-ups

100 Thrusters (95/65)

100 Power Snatches (95/65)

100 Box Jump Overs (24″/20″)

100/75 Calorie Row

 

D) Accessory Work

5 sets

1 max set of U/B D/U then 

50’ HS Walk (1:00 HS Hold)

-rest as needed b/w sets

 

9AM

A) 100 turbine

Teams of 3  For Time: 

100/75 Calorie Row

100 Box Jump Overs (24″/20″)

100 Power Snatches (95/65)

100 Thrusters (95/65)

100 Chest to Bar Pull-ups

100 Thrusters (95/65)

100 Power Snatches (95/65)

100 Box Jump Overs (24″/20″)

100/75 Calorie Row

 

B) Accessory Work

5 sets

30 D/U

1:00 HS Hold (scale up is 50’ HS Walk)



Request Information Now!