Friday
RVC – CrossFit
Weightlifting
A: Three Position Snatch (E2M x 6 Sets Climbing)
1. Ground
2. Low Hang (Below Knee)
3. Hang (Top of the Knee)
Metcon
B: Amanda 45 (Time)
Rx=
13-11-9-7-5
Ring Dips
Squat Snatch (95/65)
Rx+ =
13-11-9-7-5
Muscle Ups
Squat Snatch (135/95)
Modify to power snatch as needed. You may also do ring pull-ups in replace of ring dips.
