Wednesday

CrossFit RVC – CrossFit


View Public Whiteboard

Strength

A: Clean and Jerk


10 Clean and Jerk @70%
Rest :60
8 Clean and Jerk @72.5%
Rest :60
6 Clean and Jerk @75%
drop and reset

Metcon

B: Metcon (Time)


For Time
25 Double Unders
20 Handstand Push-up
12 Strict Pull-up
50 Double Unders
15 Handstand Push-up
9 Strict Pull-up
75 Double Unders
10 Handstand Push-up
6 Strict Pull-up
100 Double Unders
5 Handstand Pushups
3 Strict Pullups

Rx+ 4,3,2,1 rope climbs instead of pull-ups
55+ Division
Deficit Pushups instead of HSPU
Single Unders

Extra

C: Metcon (Time)


21-18-15-12-9
Bar Facing Burpee

Rest 2:00 between each set