RVC – CrossFit

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Weightlifting

A: Hang Power Clean (Heavy Double)

Partner WOD

B: Metcon (AMRAP – Rounds and Reps)

Rx =

20 minute AMRAP of:

60 calorie bike

20 hang power cleans (95/65)

*Increase weight every round

rd 2 – (115/75)

rd 3 – (135/85)

rd 4 – (155/105)

rd 5 – (175/125)

rd 6 – (185/135)

Rx+ =

20 minute AMRAP of:

60 calorie bike

20 hang power cleans (135/85)

*Increase weight every round

rd 2 – (155/105)

rd 3 – (185/125)

rd 4 – (205/135)

rd 5 – (225/155)

rd 6 – (255/175)