RVC – CrossFit

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Weightlifting

A: Snatch + Hang Snatch + OH Squat (EMOM x 10 Minutes )

5 sets @75-80%

5 sets @80-85%

Metcon

B: Metcon (Time)

Rx =

for time:

21 squat snatches (95/65)

21 toes to bar

15 squat snatches (95/65)

15 toes to bar

9 squat snatches (95/65)

9 toes to bar

Rx+ =

for time:

21 squat snatches (135/85)

42 toes to bar

15 squat snatches (135/85)

30 toes to bar

9 squat snatches (135/85)

18 toes to bar

Extra

C: Metcon (AMRAP – Rounds and Reps)

Rx =

7 minute AMRAP of:

5 bar muscle ups

25′ Handstand walk
5′ = 1 rep