Tuesday
RVC – CrossFit
Weightlifting
A: Squat Snatch (10 minutes technique practice )
Metcon
B: Metcon (AMRAP – Rounds and Reps)
Rx =
7 minute AMRAP of:
3 squat snatch (135/85)
6 toes to bar
Rx+ =
7 minute AMRAP of:
3 squat snatch (185/125)
9 toes to bar
Rx++ = (225/155)
Strength
C: Back Squat (3 sets of 9 reps across)
same weight as last weeks 3×8
Extra
D: Jason (Time)
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.
