Monday

CrossFit RVC – CrossFit


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Primer

pr: Metcon (No Measure)


3 Rounds
1:00 bike
15 ring rows
15 hollow body swings
15 band pull-aparts

Oly

3 Position Snatch (3-3-3-3-3)


1. From the Floor
2. From the Knee
3. From the Hip
1 set@60%
1 set@65%
3 sets @70%
If all sets fell good, feel free to increase weight for the final set

Metcon

B: Metcon (Time)


For Time;
32/24 cal row
32 Pull-ups
24/20 Cal row
24 Pull-Ups
16/12 Cal row
16 Pull-ups

RX +=C2b and AB
55+= 24/16 row
24 pull-ups
16/12 row
16 Pull-ups
8/6 row
8 Pull-Ups

Extra

Ex: Metcon (Time)


For time;
32/24 cal AB
16 Bar MU’s
24/20 Cal AB
12 Bar MU’s
16/12 cal AB
8 bar MU’s

*Scale to jumping bar Mu’s