CrossFit RVC – CrossFit
Pre Class
Pre: Power Snatch+Hang Squat Snatch+ Snatch (3-3-3-3-3)
3 sets @65%
2 sets @ 70%
Strength
A): Deadlift (5-5-5-5)
4 sets of 5@75%
Metcon
B): Metcon (Time)
4 RFT:
400M run
15 Front Squats (115/83)
7 Power Snatches (115/83)
RX+= BB@ (155/103)
55+= BB@ (95/63)
Extra
Ex: Metcon (No Measure)
3 RNFT:
15 Barbell Roll-outs
15 Good Mornings
15 Face-Pulls