Categorized as: WOD

Wednesday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Front Squat (1-1-1-1-1-1)EMOM x 12 Even- 1 tempo front squat (3 sec descent)l, fast up) Odd-12 ring rows *Goal is a max tempo front…

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Tuesday

CrossFit RVC – CrossFitView Public WhiteboardOlyA): 3 Position Snatch (5×3)1. From the Floor 2. From the Knee 3. From the HipE2m x 10m (5 sets) Start at 65% and build…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardOlyA): 3 Position Clean (6×3)E2m x 12 (6 sets) set 1@60% set 2@ 65% set 3# 70% sets 4-6 @ 75% *Record the weight of…

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Saturday

CrossFit RVC – CrossFitView Public WhiteboardPre ClassPre: Back Squat (5-5-5-5)5@60% 5@70% 2X5 @75%MetconA): Metcon (Time)For time: 1000m run 10 Squat Cleans (155/103) 800m run 8 squat cleans 600m run 6…

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Saturday

CrossFit RVC – Masters ClassView Public WhiteboardEMOMA): Metcon (Weight)E3:00x24M (8 sets) 500M row 1 power clean *Increase weight each round **Last round should be your heaviestExtraEX: Metcon (AMRAP – Rounds…

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Friday

CrossFit RVC – CrossFitView Public WhiteboardMetcon20.1: Crossfit Games Open 20.1 (Ages 16-54) (Time)10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes

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Thursday

CrossFit RVC – CrossFitView Public WhiteboardSkillA): Metcon (No Measure)Skill- proper pushups and rowing reviewMetconB): Metcon (Time)For Time: 50/40 Cal. row 6 rds of “Cindy” 35/25 Cal. row 5 rds of…

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Wednesday

CrossFit RVC – CrossFitView Public WhiteboardOlyA): Power Clean (3-3-3)In 10 mins: 3@70% 3@75% 3@80% 3@ 3 rep maxMetconB): Joe Asch (AMRAP – Reps)AMRAP 18 Buy-In: 60 Burpees Over Bar Then…

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Tuesday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Front Squat (2-2-2-2-2-2-2)E2m x 14M (7 sets) 2 tempo front squats (3 secs down, 2 secs. in the bottom, 1 sec up *Build over…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardOlyA): High-Hang Snatch (2-2)E:90 x 3m ( 2 sets) High Hang Snatch @ 50%-65% *Pick one weight for both setsHang Snatch (1-1)E:90 x 3M (2…

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