RVC – CrossFit

Weightlifting

A: Snatch + Hang Snatch (EMOM x 9 minutes
4 sets @70%
1 minute rest
4 sets @75%)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Rx =

10 minute AMRAP of:

5 dumbbell snatch left arm (50/35)

5 dumbbell snatch right arm (50/35)

10 burpees over dumbbell

Rx+ =

10 minute AMRAP of:

5 dumbbell snatch left arm (70/50)

5 dumbbell snatch right arm (70/50)

10 burpees over dumbbell