Announcements

The CrossFit Box will be closed after the 12 pm class on 12/9/2022. There will NOT be open gym and the box will be closed at 1 pm.

RVC – CrossFit

Weightlifting

Snatch + OH Squat (EMOM x 11
3 sets @72%
3 sets @77%
3 sets @82

*1 minute OFF between sets )

Metcon

Rx =

15 minute AMRAP of:

2 rounds of:

21 abmat situps

15 snatches (95/65)

2 rounds of:

21 abmat situps

12 snatches (115/75)

2 rounds of:

21 abmat situps

9 snatches (135/85)

Rx+ =

15 minute AMRAP of:

2 rounds of:

21 ghd situps

15 snatches (135/85)

2 rounds of:

21 ghd situps

12 snatches (155/105)

2 rounds of:

21 ghd situps

9 snatches (175/115)

Enter score here (AMRAP – Rounds and Reps)

Rx =

15 minute AMRAP of:

2 rounds of:

21 abmat situps

15 snatches (95/65)

2 rounds of:

21 abmat situps

12 snatches (115/75)

2 rounds of:

21 abmat situps

9 snatches (135/85)

Rx+ =

15 minute AMRAP of:

2 rounds of:

21 ghd situps

15 snatches (135/85)

2 rounds of:

21 ghd situps

12 snatches (155/105)

2 rounds of:

21 ghd situps

9 snatches (175/115)