Tuesday

CrossFit RVC – CrossFit


View Public Whiteboard

Weightlifting

A: Clean and Jerk (15 Minutes of Practice)


Some things to practice.
1. Straight bar path
2. Using your hips
3. No forward foot movement
4. No pressing on the Jerk
5. Control of movement/No running forward

Metcon

B: CrossFit Games Open 13.4 (AMRAP – Reps)


Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Extra

C: Metcon (Time)


5 RFT
15 Calorie Bike
30 Yard Sled Push

Use bare yoke or Prowler with 45lbs each side