RVC – CrossFit

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Weightlifting

A: Three Position Snatch (E2M x 16 minutes (8 sets))

1. Ground

2. Low Hang (Below Knee)

3. Hang (Top of the Knee)
4 sets @70%

4 sets @75%

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Rx =

12 minute AMRAP of:

10 pistol squats

10 snatches (95/65)

Rx+ =

12 minute AMRAP of:

20 pistol squats

10 snatches (135/95)

Extra

C: Back Squat (3 sets of 7 reps across @75-80%)