Monday
RVC – CrossFit
Strength
A: Shoulder Press (1-1-1-1-1)
B: Front Squat (5 – 3 – 1 )
5 @70-75%
3 @ 80-85%
1 @ 90-95%
Metcon
C: Metcon (AMRAP – Rounds and Reps)
Rx =
5 minute AMRAP of:
7 pull-ups
7 front squats (95/65)
Rx+ =
5 minute AMRAP of:
7 c2b pull-ups
7 front squats (135/95)
Rx++ =
5 minute AMRAP of:
7 bar muscle ups
7 front squats (185/125)
Extra
D: Metcon (AMRAP – Rounds and Reps)
Rx =
10 minute AMRAP of:
5 strict handstand pushups
15 abmat situps or 10 ghd situps
Rx+ =
10 minute AMRAP of:
5 strict deficit handstand pushups (3″/2″)
15 ghd situps