Saturday

CrossFit RVC – CrossFit


Oly

Metcon

A): Snatch (1-1-1-1-1)


Power or Full
1@75%
1@80%
1@85%
2×1 @95% +
Record heaviest single

B): Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 5 minutes of:
15 Box Jumps (24″/20″)
15 Push Presses (95/65 lbs)

Rest 2 minutes, and when the running clock reaches 7:00, part C

55+= box step ups
push press @ (75/53)

C): Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 5 minutes of:
5 Devil’s Presses (45/25 lb plate)
15 Air Squats

Rest 2 minutes, and when the running clock reaches 14:00, Part D

https://www.youtube.com/watch?v=fMW7am95jso

55+= (25/15) plate

D): Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
15 Push-Ups

55+= 10 Pullups