Monday
RVC – CrossFit
Primer
A: Metcon (Time)
Rx =
warm-up
40 box jumps 20″
30 box jumps 24″
20 box jumps 30″
Weightlifting
B: 2 Cleans + 2 Front Squats + 2 Jerk (15 minutes to build)
squat or power cleans
Metcon
C: Metcon (Time)
Rx =
42 abmat situps
21 thrusters (95/65)
30 abmat situps
15 thrusters (95/65)
18 abmat situps
9 thrusters (95/65)
Rx+ =
42 ghd situps
21 thrusters (135/95)
30 ghd situps
15 thrusters (135/95)
18 ghd situps
9 thrusters (135/95)
Rx may also do 21-15-9 of ghd situps
Extra
D: Pistol Squats & Strict HsPu Descending (Time)
For time:
40 pistol squats
35 strict handstand pushups
30 pistol squats
25 strict handstand pushups
20 pistol squats
15 strict handstand pushups
10 pistol squats
5 strict handstand pushups
