Categorized as: WOD

Tuesday

CrossFit RVC – CrossFitView Public WhiteboardPre ClassPre: Clean Pull + Clean (8×1)Every 90 seconds, for 12 minutes (8 sets): Clean Pull + Clean *Set 1 = 1 rep @ 70%…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Front Squat (2-2-2-2-2-2)E2M x 12 (6 sets) 2 Front Squats @ 85% and then 6 strict DB Presses immediately after . *DB presses are…

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Saturday

CrossFit RVC – CrossFitView Public WhiteboardOlyA): Deadlift (3-3-3-3-3)12 mins to build to a heavy triple *Record heaviest setB): Metcon (AMRAP – Rounds and Reps)AMRAP 15 1 Round of DT 3…

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Masters

CrossFit RVC – Masters ClassView Public WhiteboardOlyA): Power Clean (3-3-3-3-3)E2M x 10M (5 sets) 3 Power cleans ,climbing * does not have to be tngMetconB): Metcon (AMRAP – Rounds and…

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Open 20.4

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Crossfit Games Open 20.4 (Ages 16-54) (Time)For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps,…

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Thursday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (4 Rounds for time)Every 8 minutes, for 32 minutes (4 sets) of: 500 Meter Row 100 Single-Unders 400 Meter Run 12 Thrusters (95/63)…

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Wednesday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (Time)For Time: 2000M/1750m row *Every 2 mins- 5 back squats Rx= 155/103 Rx+= 225/153 55+= 135/93 * BB taken from floor **START with…

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Tuesday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (AMRAP – Reps)EMOM x 12 Min 1= Ring MU’s x 5 Min 2= 20 du’s + 10 T2B Min 3= Bar MU’s x…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardOlyA): Power Snatch (3-2-1-3-2-1)3@70% 2@75% 1@80% 3@75% 2@80% 1@85%Metcon B): Metcon (AMRAP – Reps)EMOM x 21 Minute 1 – 15 Kettlebell Swings (55/35) Minute 2…

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Masters

CrossFit RVC – Masters ClassView Public WhiteboardStrengthA): Back Squat (6-6-6-6)Tempo- 4 secs down, 2 secs in the bottom position, 1 sec up *climbing each setMetconB): Metcon (AMRAP – Reps)Amrap 17…

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