Monday
RVC – CrossFit
Weightlifting
A: Power Clean & Jerk + Squat Clean & Jerk (E2M x 12 minutes (6 sets) )
3 sets 65-75%
3 sets 75-80%
Metcon
B: Metcon (Time)
Rx =
5 rounds of:
15 thrusters (45/35)
1 minute rest
Rd 2 – (75/55)
Rd 3 – (95/65)
Rd 4 – (115/75)
Rd 5 – (135/85)
Rx+ =
5 rounds of:
15 thrusters (95/65)
1 minute rest
Rd 2 – (115/85)
Rd 3 – (135/95)
Rd 4 – (155/105)
Rd 5 – (185/135)
Use big plates when possible.
Extra
C: Metcon (Time)
Rx =
3 rounds of:
5 Wall Walks
10 Dballs Over Shoulder (100/70)
Rx+ =
5 rounds
