Masters

CrossFit RVC – Masters Class


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Weightlifting

A).: Front Squat/Back Squat (4x 4/8)


4 sets:
4 front squats directly into 8 back squats @75% front squat 1rm

B1): Push Press (1)


EMOM until failure:
Starting at 95lbs, 1 push press. Add 10lbs EMOM until failure and then go to B2)

B2): Wall Balls (15)


15 EMOM until you can’t complete 15 in a minute. If you reach 7 mins, complete that set and go on to B3).

B3): Ring Dips (7x)


EMOM until failure, 7 ring dips. Stop if you compete 10 mins. Workout is then over.

Extra


3 sets of:
KB Single-Leg Deadlifts x 8-10 reps each leg
*Rest 60 seconds
Barbell Glute Bridges x 6-8 reps
*Rest 60 seconds
Side Plank x 45 seconds each side
* Rest 60 seconds