RVC – CrossFit

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Weightlifting

A: Snatch Pull + Hang Power Snatch (EMOM x 8 sets )

4 sets 70%

4 sets 75%

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Rx =

10 minute AMRAP of:

5 rounds of:

10 toes to bar

10 dumbbell snatch (50/35)

1 minute rest

5 rounds of:

5 bar muscle ups

10 dumbbell snatch (70/50)

Rx+ =

10 minute AMRAP of:

5 rounds of:

15 toes to bar

10 dumbbell snatch (70/50)

1 minute rest

5 rounds of:

10 bar muscle ups

10 dumbbell snatch (95/65)

Extra

C: Metcon (Time)

Rx=

400m run

4 rope climbs

400m run

3 rope climbs

400m run

2 rope climbs

400m run

1 rope climb

Rx+ =

legless rope climbs
400m run for this workout is a building lap.