Categorized as: WOD

Wednesday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA: Deadlift (8×3)3″ Deficit Deadlift @62.5% acrossMetconB: Metcon (Time)AMRAP 4 Until Completion 60 Double Unders 20 Overhead Squats (75/55) Max Rep Burpees Rest 2:00 Continue…

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Crush Cancer

CrossFit RVC – CrossFitView Public WhiteboardMetconA: Metcon (AMRAP – Rounds and Reps)CRUSH CANCER AMRAP 30 2020 Meter Row 60 Kettlebell Swings (54/36) 50 Wallballs (20/14) 40 Toes to Bar 30…

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Thursday

CrossFit RVC – CrossFitView Public WhiteboardPartner WODA: Metcon (Time)For Time 100 Calorie Row 50 Dumbbell Bench Press (50/35) 100 Calorie Bike 50 Dball Over Shoulder (100/70) 100 Calorie Ski 50…

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Friday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA: Hang Snatch (5×3)Above the knee hang squat snatch 70% acrossB: Metcon (AMRAP – Rounds and Reps)AMRAP 10 10 Box Jump Overs (24/20″) 3 Bar…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA: Squat Clean (6×2)@80% across Drop and resetMetconB: Metcon (AMRAP – Rounds and Reps)AMRAP 15 4 Burpee Box Jump Overs (24/20″) 8 Box Jump Overs…

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Master’s Class

CrossFit RVC – Masters ClassView Public WhiteboardStrengthA: Metcon (Weight)Every 3 Minutes for 15 minutes (5 sets) 10 Ring Rows 20 Dumbbell Walking Lunges Athlete chooses weight on lunges Elevate feet…

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Thursday

CrossFit RVC – CrossFitView Public WhiteboardMetconA: Metcon (AMRAP – Reps)AMRAP 4:00 Row 500 Meters Max Rep Dball Over Shoulder (100/70) Rest 2 minutes, then part BB: Metcon (AMRAP – Reps)AMRAP…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA: Squat Clean (1×1)Find a new 1RM or heavy single This week is the start of a new cycle. We just finished up a back…

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Tuesday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA: Push Jerk (10, 8, 6, 2)Touch and go push jerk Start around 70% and add weight if it is moving well. The goal is…

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Wednesday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA: Deadlift (8×3)3″ Deficit Deadlifts @60%MetconB: Metcon (Time)For Time 8 Clean and Jerks (155/105) 50′ Handstand Walk 35 Pull-ups 8 Clean and Jerks (155/105) 50′…

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