Monday
RVC – CrossFit
Strength
A: Front Squat (5 – 4 – 3 – 2 )
5 @ 70-75%
4 @ 75-80%
3 @ 80-85%
2 @ 85-90%
Weightlifting
B: Hang Power Clean (10 minutes to build to a heavy single)
Metcon
C: Metcon (AMRAP – Rounds and Reps)
Rx =
10 minute AMRAP of:
5 hang power cleans (135/85)
10 pistol squats
5 ring dips or 10 pushups
Rx+ =
10 minute AMRAP of:
5 hang power cleans (155/105)
10 pistol squats
3 ring muscle ups
Extra
D: Metcon (5 Rounds for time)
Rx =
5 x 500m row; 1 minute rest
70-75% effort
