RVC – CrossFit

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Primer

Metcon (Time)

800m Run

Weightlifting

A: Snatch (5 TNG Reps E2M x 12 minutes (6 sets) )

Climbing. Try to end at or near the weight you did a triple with last week .

Metcon

B: 2022 AGOQ Workout #1 (Time)

Rx =

3 rounds for time:

20 toes to bar

20 dumbbell snatch (50/35)

Rx+ =

3 rounds for time:

20 toes to bar

20 dumbbell snatch (70/50)

Extra

C: Metcon (Time)

Rx =

5 rounds for quality:

10 glute ham raise

10 dumbbell bench press (50s/35s)

Rx+ =

5 rounds for quality:

15 glute ham raise

10 dumbbell bench press (70s/50s)