Monday
RVC – CrossFit
Weightlifting
A: Squat Clean and Jerk (1 EMOM x 10 minutes (70% across))
we will build off these reps the next few weeks. air on the side of lighter. focus on quality reps
Metcon
B: Metcon (AMRAP – Rounds and Reps)
Rx =
for time:
800m run
21 thrusters (95/65)
600m run
15 thrusters (95/65)
400m run
9 thrusters (95/65)
Rx+ =
thrusters (135/85)
If you sub in rowing for running. 1000, 750m, 500m
Extra
C: Metcon (Time)
Rx =
5 rounds of:
10 toes to bar
25′ handstand walk or 3/2 wall walks
Rx+ =
5 rounds of:
15 toes to bar
50′ handstand walk
