RVC – CrossFit

Weightlifting

A: Clean + Hang Clean + 2 Jerks (E2M x 5 sets across)

week 3(70% or slighlty heavier than previous week)

Metcon

B: Metcon (Time)

Rx =

3 rounds of:

25/20 calorie row

15 thrusters (95/65)

Rx+ =

3 rounds of:

35/30 calorie row

15 thrusters (115/85)

Extra

C: Metcon (3 Rounds for reps)

Rx =

3 sets of Max effort ring muscle ups; 3 minutes rest between sets
ask a coach for muscle up progressions