Tuesday
RVC – CrossFit
Weightlifting
A: Snatch (3 – 3 – 3 – 3 – 3 TNG)
Metcon
B: Metcon (Time)
Rx =
Buy-In: 1200m run
Then
3 rounds of:
15/10 calories
10 power snatch (95/65)
Rx+ =
20/15 calories
power snatch (115/85)
The workout is meant to be on a bike but you may use the rower if you prefer. The weight is meant to be light so you can practice cycling barbell touch n go. 1200m run is 2 x 600m
Extra
C: 2022 AGOQ Semifinal Workout 4 (AMRAP – Reps)
In 12 minutes, complete:
50 GHD sit-ups
8 handstand walks
50 GHD sit-ups
8 handstand walks
Max-rep bar muscle-ups in the time remaining
25-ft handstand walk
Time cap: 12 minutes
