RVC – CrossFit

Weightlifting

A: Three Position Snatch (15 minutes to establish a heavy complex )

1. Ground

2. Low Hang (Below Knee)

3. Hang (Top of the Knee)

B: Metcon (AMRAP – Rounds and Reps)

Rx =

16 minute AMRAP of:

400m Run

20 abmat situps

5 snatches (115/85)

1 minute rest

Rx =

16 minute AMRAP of:

400m Run

15 ghd situps

5 snatches (155/105)

1 minute rest