Wednesday

Announcements


Be sure to check out Alaina’s new blog section on Crossfitrvc.com!

CrossFit RVC – CrossFit


View Public Whiteboard

Oly

A: Power Clean (1-1-1-1-1)


EMOM for as long as possible
1 Power clean
*start at 65% 1rm
*There has to be a weight increase each round

Metcon

B): Metcon (Time)


21-15-9
AB Cals
Toes-to-rings

55+= Knees to chest (hanging from rings)

C): Metcon (Time)


12-9-6
Burpees to rings (at least 6″ out of reach)
MU’s (ring)

*55+= Ring Pull-Ups (not ring rows)

Extra

Ex: Metcon (AMRAP – Rounds)


Rowing

2:00 on/1:00 off until you reach 4000M
*Score is total rounds it takes to get 4000m
**Standings will be from bottom to top on the whiteboard