Monday
RVC – CrossFit
Weightlifting
A: Snatch + OH Squat (EMOM x 12 minutes )
4 sets @75%
4 sets @80%
4 sets @85%
Metcon
B: Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Extra
C: Metcon (Time)
Rx =
for time:
10 ring muscle ups
35 ghd situps
5 rope climbs
Rx+ =
20 ring muscle ups
50 ghd situps
10 rope climbs
Beginner Option:
15 ring pull-ups or rows
15 ring pushups
50 abmat situps
10 rope stands
Intermediate:
jumping ring muscle ups w/ rings at eye level
