Categorized as: WOD

Saturday

CrossFit RVC – CrossFitMetconA): Metcon (Weight)E:90 for 30 mins (5 rounds) Station 1= 20 DU’s + 5 front squats (65% 1rm) Station 2= 12/9 cal AB Station 3= 12 Burpee…

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Friday

CrossFit RVC – CrossFitOlyA): Power Snatch (3-3-3-3-3)E2 x 10 (5 sets) Start at 60% and climb to a heavy triple *does not have to be tng but no more than…

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Thursday

CrossFit RVC – CrossFitMetconA): Metcon (AMRAP – Rounds)AMRAP 30 w/partner As many 200m rows as possible *score is total# of 200m rows

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Wednesday

CrossFit RVC – CrossFitStrengthA): Back Squat (4-4-4-4)4@70% 4@75% 4@80% 4@85%MetconB): Metcon (Time)3 RFT 800m run 20 HSPU’s 15 Thrusters (95/63)*Masters 55+= pike hs-pushups off box Thursters @ (75/53)ExtraEX: Split Jerk…

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Tuesday

CrossFit RVC – CrossFitPrimerA): Metcon (No Measure)Warm-up/Primer 3 Rounds: 2:00 row or bike 20 Ring Rows 10 inch worms 20 banded pull-apartsMetconB): Metcon (Time)Partner Chipper-teams of 3 75 Bench Press…

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