CrossFit – Tue, Aug 9
RVC – CrossFit
Weightlifting
A.: Snatch Pull + Low Hang Snatch (EMOM X 10 Minutes
)
5 sets @75%
5 sets @80%
Metcon (No Measure)
B.: Metcon (Time)
Rx =
for time:
50/40 calorie bike
30 dumbbell hang snatches (50/35)
50/40 calorie row
30 dumbbell hang snatches (50/35)
50/40 calorie ski
30 dumbbell hang snatches (50/35)
Rx+ =
dumbbell hang snatches (70/50)
Extra
C.: Metcon (Time)
Rx =
5 rounds for time:
12 ghd sit-ups
4 bar muscle ups
Rx+=
5 rounds for time:
20 ghd sit-ups
10 bar muscle ups