RVC – CrossFit

Weightlifting

A: Power Clean (2-2-2-2-2 climbing )

TNG Double

Metcon

B: Metcon (Time)

Rx =

for time:

10 toes to bar

10 cleans (135/85)

1 minute rest

10 toes to bar

8 cleans (155/105)

1 minute rest

10 toes to bar

6 cleans (185/125)

1 minute rest

10 toes to bar

4 cleans (205/145)

1 minute rest

10 toes to bar

2 cleans (225/155)

Rx+ =

for time:

20 toes to bar

10 cleans (205/145)

1 minute rest

20 toes to bar

8 cleans (225/155)

1 minute rest

20 toes to bar

6 cleans (255/165)

1 minute rest

20 toes to bar

4 cleans (275/185)

1 minute rest

20 toes to bar

2 cleans (315/205)

Extra

C: Metcon (Time)

Rx =

5 sets of:

10 glute ham raises

10 dumbbell bench press (70s/50s)

Rx+ =

5 sets of:

15 glute ham raises

10 dumbbell bench press (90s/60s)