Tuesday
RVC – CrossFit
Weightlifting
A: Snatch Pull + Hang Snatch + Snatch (Every 90 seconds 5 sets Across @75%)
Metcon
B: Metcon (Time)
Rx =
For time:
24 bar facing burpees
12 snatches (95/65)
1 minute rest
24 bar facing burpees
12 snatches (115/75)
1 minute rest
24 bar facing burpees
12 snatches (135/85)
Rx+ =
Snatch Weights
(135/85)
(155/105)
(175/115)
Rx++ =
Snatch Weights
(155/105)
(185/125)
(205/145)
Extra
C: Metcon (AMRAP – Rounds and Reps)
Rx =
7 minute AMRAP of:
5 box jumps (30/24)
3 ring dips or 1 ring muscle ups
Rx+ =
7 minute AMRAP of:
5 box jumps (40/30)
3 ring muscle ups
