ONE @ ONE 2-13-14

ONE @ ONE 2-13-14

***Sign up for the Open – Directions here!***

Warm Up:

Work  Up to A Heavy Single Squat Clean


Chest to Bar Pull Up


For Time:
50 Chest to Bar Pull Ups
50 Squat Clean (115,75)
50 Chest to Bar Pull Ups

After Bash:

Shoulder Mobility / Sign up for the Open

ONE Nation Competitors:

During Warmup, Accumulate 10 reps of Squat Clean above 70%

Post Workout – 10x100m Sprint — Rest 1:30 between efforts

RCF1 Strength

Warm Up: 

Hip/Shoulder Prep
15 Wall Squats
15 Hip extensions
15 Push Press with bar
15 Pull Ups


– Heavy single behind the neck split jerk


– Sled sprint relay
– Single arm Dumbbell Snatch 3 sets, 8 reps (4L, 4R), working sets
– 100 Barbell side bends

Travel WOD:

For Time:
50 Pull Ups
50 Dumbbell Squat Cleans
50 Pull Ups

New Classes at RCF1!

Details here…