Friday
RVC – CrossFit
Weightlifting
A: Snatch Pull + Snatch (15 minutes to build )
Start at 50% of your max and build using 5-10lb jumps
Metcon
B: Metcon (AMRAP – Rounds and Reps)
Rx =
20 minute AMRAP of:
20 calorie row
7 snatches
*Every 2 rounds increase weight
Rds 1-2 (95/65)
Rds 3-4 (115/75)
Rds 5-6 (135/85)
Rds 7-8 (155/105)
Rds 9-10 (175/115)
Rx+ =
Rds 1-2 (135/85)
Rds 3-4 (155/105)
Rds 5-6 (185/125)
Rds 7-8 (205/135)
Rds 9-10 (225/145)
