RVC – CrossFit

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Primer

A: Metcon (Time)

Rx =

6 rounds of:

8 russian kettlebell swings (53/36)

10 box step-ups (24/20)

Rx+ =

russian kettlebell swings (70/53)

Weightlifting

B: 3 Position Snatch (10 minutes of practicing technique/building)

1. From the Floor

2. From the Knee

3. From the Hip
Bar path

Lifting with hips ( not arms)

Strong lockout (external rotated shoudlers)

C: 2021 Online Seminal Workout 4 (AMRAP – Reps)

Rx =

10 Minute AMRAP of:

10 Snatches (95/65)

1 Minute Rest

10 Snatches (115/75)

1 Minute Rest

10 Snatches (135/85)

1 Minute Rest

Max-rep Snatches in remaining time (155/105)

Rx+ =

10 Minute AMRAP of:

10 Snatches (135/85)

1 Minute Rest

10 Snatches (185/125)

1 Minute Rest

10 Snatches (225/145)

1 Minute Rest

Max-rep Snatches in remaining time (245/165)

Extra

C: Metcon (Time)

Rx =

4 rounds of:

10 toes to bar

25′ handstand walk

Rx+ =

4 rounds of:

25 toes to bar

75′ handstand walk
Beginner

5 rounds of:

10-15 leg raises

20-30 second handstand hold