Categorized as: WOD

Saturday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Back Squat (6-6-6-6)4 sets of 6 @ tempo: 4 secs down, 2 secs in the bottom position, 1 sec up *Climb to heavy set…

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20.3

CrossFit RVC – CrossFitView Public WhiteboardMetconCrossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155…

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Thursday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (Time)For time: Teams of 2: 100/80 Cal. Assault Bike 75 Wall Balls (20/14) 100/80 Cal. Assault Bike 75 Wall Balls 100/80 Cal. Assault…

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Wednesday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Deadlift (3-3-3-3-3)E2Mx10M: 3 reps- climbing each setMetconB): Metcon (Time)“Mainsite 191014” 5RFT: 50 DU’s 20 Sumo Deadlift High-Pulls (75/55) 20 Ab Mat Sit-Ups 20 Cal…

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Tuesday

CrossFit RVC – CrossFitView Public WhiteboardOlyA): 1 Clean High Pull + 1 Hang Clean (2-2-1-1-1-1-1-1)E2Mx16M (8 sets) *Set 1 = 2 reps @ 60% *Set 2 = 2 reps @…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): 3 front squats + 1 jerk (4-4-4-4-4-4)E2M x 12M (6 sets) @70%-75% of 1rm C&J *Same weight across all setsMetconB): Metcon (4 Rounds for…

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Masters

CrossFit RVC – Masters ClassView Public WhiteboardStrengthA): Back Squat (3-3-3-3-3)*Climb to a heavy tripleMetconB): Metcon (AMRAP – Rounds and Reps)AMRAP 12 10 Cal AB 15 Burpee Box Jump/step Overs (24/20)…

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Saturday

CrossFit RVC – CrossFitView Public WhiteboardEMOMA): Metcon (AMRAP – Reps)EMOM x 10 Even- 8 Bent over BB rows (95/63) odd- 3 wall walks RX+ (135/93)and 15 yard HS walk *Score…

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Friday

CrossFit RVC – CrossFitView Public WhiteboardMetcon20.2: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24…

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Thursday

CrossFit RVC – CrossFitView Public WhiteboardSkillSK: Metcon (No Measure)Toes 2 Bar and scaling optionsMetconA): Metcon (AMRAP – Rounds and Reps)“Alan” AMRAP 25 W/A Partner and alternating full rounds 21/15 cal…

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