Categorized as: WOD

Tuesday

CrossFit RVC – CrossFitView Public WhiteboardOlyA): Power Clean (2-2-2-1-1-1)E2M x 12M (6 sets) Set 1= 2@ 65% Set 2= 2 @70% Set 3= 2@ 75% Set 4= 1@ 80% Sets…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardPre ClassPre: Snatch + Hang Snatch + OH Squat (3-2-1-3-2-1)3@ 60% 2@70@ 1@80% 1@85% 2@75% 3@65% *Record heaviest singleStrengthA): Front Rack Lunge (12-12-12-12-12)5 sets of:…

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Masters

CrossFit RVC – Masters ClassView Public WhiteboardStrengthA): Back Squat (3-3-3-3-3)5 sets of 3 tempo squats- CLimbing *4 secs down, 2 sec. pause, 1 sec. up)MetconB): Metcon (AMRAP – Rounds and…

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Saturday

CrossFit RVC – CrossFitView Public WhiteboardStrengthMetconA): Back Squat (3-3-3-3-3)5 sets of 3 tempo back squats *4 secs. down, 2 sec. pause, 1 sec. up ClimbingB): Metcon (2 Rounds for time)Two…

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Friday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (AMRAP – Reps)EMOM X 30 Min 1= 3-5 Ring MU’s Min 2= 9/6 ski erg cals Min 3= 20 DU’s + 5 Burpee…

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Thursday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (Time)W/A partner for time: 2000M row 40 Hand-Release Push-Ups 1500M row 60 HR Push-ups 1000M row 80 HR Push-ups 500M row 100 HR…

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Wednesday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Deadlift (1-1-1-1)4 sets of 1 @90%MetconB): Mary (AMRAP – Rounds and Reps)20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsScaled…

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Tuesday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (AMRAP – Reps)AMRAP 3 1 DB Snatch 1 Burpee over DB (50/35) 2 DB Snatches 2 Burpees over DB etc… *Scaled and 55+=…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardMetconOlyA): 1 Hang Squat Clean + 3 Front squats (4-4-4-4-4-4)E:90 x 9 Mins (6 sets) *ClimbingB): Wittman (Time)Seven rounds: 1.5 pood/ 1 pood Kettlebell swing,…

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Masters

CrossFit RVC – Masters ClassView Public WhiteboardStrengthA): Deadlift (3-3-3-3-3)4 sets of 3 @ 70%-80% *Focus on an explosive pull while maintaining proper formMetconB): Metcon (Time)For Time: 1000M row Then: 21-15-9…

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