Monday
RVC – CrossFit
Primer
A: Metcon (AMRAP – Rounds and Reps)
Rx =
10 minutes of:
15 calorie row
10 box jump overs (24/20)
Weightlifting
B: Clean and Jerk (10 minutes of practice)
build to the weight you will use on the 4th or 5th round of metcon
Metcon
C: Clean & Jerk Pyramid (Time)
Rx =
10 Clean & Jerks (135/85)
8 Clean & Jerks (155/105)
6 Clean & Jerks (185/125)
4 Clean & Jerks (205/135)
2 Clean & Jerks (225/145)
Rx+ =
10 Clean & Jerks (225/155)
8 Clean & Jerks (245/165)
6 Clean & Jerks (265/175)
4 Clean & Jerks (285/185)
2 Clean & Jerks (305/195)
15 minute time cap*
Extra
D: Metcon (Time)
Rx =
5 rounds of:
15 toes to bar
30 yard yoke sled push
