Categorized as: WOD

Tuesday

CrossFit RVC – CrossFitMetconA): Metcon (5 Rounds for calories)E4Mx 20M (5 sets) 400M run Max Cal row *enter rowing cals EACH roundOlyB): Push Jerk + Split Jerk (2-2-2-2)E2M x 8m…

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Monday

CrossFit RVC – CrossFitStrengthA): Front Squat (5-5-5-5)E2m x 8 (4 sets) 1 set@ 60% 3 sers @ 65%MetconB): Metcon (Time)30-20-10 Deadlift (BW/.75BW) Burpee Box Jump Over (24/20) Masters 55+= (.75bw/.50bw)…

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Saturday

CrossFit RVC – CrossFitOlyMetconA): Snatch (1-1-1-1-1)Power or Full 1@75% 1@80% 1@85% 2×1 @95% + Record heaviest singleB): Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible…

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Masters

CrossFit RVC – Masters ClassStrengthA): 1 Clean + 2 Jerks (3-3-3-3)1 set @ 70% 1rm jerk max 3 sets @ 75-80%MetconB): Metcon (Time)21-15-9 Cal ski erg Wall Balls (20/14) to…

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Friday

CrossFit RVC – CrossFitStrengthA): Back Squat (5-5-5-5)5@65% 5@70% 5@75% 5@80%MetconB): Metcon (Time)5RFT 15 Power Snatches (75/53) 400M runMasters 55+= Snatches @(55/33)

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