Categorized as: WOD

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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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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Monday

CrossFit RVC – CrossFitMetconA): Metcon (Time)5 RFT: 5 Power Cleans (135/93) RX+= (185/123) 10 T2B *Rest 5 mins and then “B”55+= PC’s @ (95/63) Hanging Knee RaisesB): Metcon (Time)5RFT: 6…

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Masters

CrossFit RVC – Masters ClassView Public WhiteboardStrengthA): Unsupported Seated Strict Press (5-4-3-4-5)Sitting on a bench with no back supportChoose the Weights and record second set of 5MetconB): Metcon (AMRAP –…

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Saturday

CrossFit RVC – CrossFitMetconA): Metcon (AMRAP – Rounds and Reps)Partner WOD AMRAP 40 100/80 cal row 80 Wall Balls 60 T2B 40 BB Lateral Box Step-Overs (45/33) 20 in. box…

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