Categorized as: WOD

Thursday

CrossFit RVC – CrossFitMetconA): Metcon (AMRAP – Reps)E2M x 30M (5 sets) Station 1= 400m/300m row Station 2= Max Burpees Station 3= 18/15 cal AB *Score is total amount of…

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Wednesday

CrossFit RVC – CrossFitMetconA): Metcon (2 Rounds for time)2 Rounds: 12-9-6 Front Squats (185/123) *5 Bar Mu’s after each set round 1 **5 Ring Mu’s after each set round 2…

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Tuesday

CrossFit RVC – CrossFitStrengthA): Deadlift (5-5-3)5@ 70% 4@75% 3@ 80% +B): Metcon (Time)9-15-21 Deadlifts (1.25 bw men/ bw women) Hand Release Push-ups Pull-UpsMetconExtraEx: Metcon (Time)3 rounds 40 ghd 30 yard…

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Monday

CrossFit RVC – CrossFitOlyA): Clean and Jerk (2-2-1-1-1)2@ 80% 2@85% 3×1 Climbing *Record heaviest setMetconB): Metcon (AMRAP – Rounds and Reps)AMRAP 12 35 DU’s 25 Wall Balls (20/14) 15 T2B55+=…

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Masters

CrossFit RVC – Masters ClassStrengthA): Unsupported Seated Strict Press (4-3-2-2)Sitting on a bench with no back supportRecord heaviest doubleMetconB): Metcon (AMRAP – Reps)AMRAP 12 2,2,4,4,6,6,etc.. Russian KB Swings (53/35) Burpee…

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