CrossFit RVC – CrossFit

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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