Friday

CrossFit RVC – CrossFit


Strength

Metcon

A): Back Squat (5-5-5-5-5)


2×5 @ 65%
3×5@70%

B): Metcon (Time)


For Time:
8-6-4
Bar MU’s
Squat Cleans (BW/.75 bw)
* rest 5 Mins and then “C”
Masters 55+=
Box Dips + Pull-ups
Squat Cleans (.75bw/.50bw)

C): Metcon (Time)


For Time:
4-6-8
Squat Snatch (.75bw/.50bw)
Ring MU’s
Masters 55+=
Power Snatch (.50bw/.35bw)
Ring Dips

Extra

Ex: Metcon (3 Rounds for time)


3 Rounds:
2 Rope Climbs
25 Cal Ski
25 GHD’s
25 Cal Ski
2 Rope Climbs
*rest 3:00 b/t rounds