RVC – CrossFit

Weightlifting

A: 2 Snatch Pulls + Snatch (Every 90 seconds x 9 sets )

3 sets 70%

3 sets 75%

3 sets 80%

EMOM

B: Metcon (AMRAP – Reps)

Rx =

15 minute EMOM

Min 1- Dumbbell Snatches (70/50)

Min 2- Strict Pull-ups or Ring Muscle Ups

Min 3- Rest

Rx+ =

Min 1 – Dumbbell Snatches (90/60)

Min 2- Ring Muscle Ups

Min 3 – Rest
you choose number of reps of each movement.