Tuesday

CrossFit RVC – CrossFit


View Public Whiteboard

Oly

A): Snatch Pull + Snatch (2-2-2-2-2)


1 Snatch Pull + 1 Snatch
E2mx 10 (5 sets)
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch

Metcon

B): Metcon (4 Rounds for time)


Interval Conditioning
4 sets:
Row 400 Meters
Power Cleans x 8 reps(135/93)
Toes-to-Bar x 20 reps
*Rest 2 minutes after each set
** Each round is for time
Rx+= (185/113)
55+= (95/63)
Hanging Knee Raises instead of T2b

Extra

Ex: Metcon (No Measure)


Upper Body Accessory Work
3 sets:
Dumbbell Floor Press x 15 reps
*Rest 45 seconds
Dumbbell Biceps Curls x 12 reps
*Rest 45 seconds
Band Pull-Aparts x 20 reps
*Rest 45 seconds