Monday

Monday

CrossFit RVC – CrossFitView Public WhiteboardOlyA): Snatch (5-5-5-5-5)E:90 for 7:30 (5 sets) 5 tng snatch (power or full) @70% 1rmMetconB): Metcon (AMRAP – Reps)AMRAP 5 800M/650M row Max Wall Balls…

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Masters

CrossFit RVC – Masters ClassView Public WhiteboardPrimerPr.: Metcon (No Measure)2 Rounds 20 Banded Good Mornings 20 Light KB Swings 20 S-Arm KB Push Presses 12 Pause Goblet SquatsStrengthA.: Deadlift (8×3)EMOM…

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Saturday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Deadlift (3-3-3-3-3)5 sets of 3 @75% acrossMetconB): Metcon (AMRAP – Reps)EMOM x 15 (5 sets of:) Min 1= 30 secs max Jumping bar MU’s…

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Friday

CrossFit RVC – CrossFitView Public WhiteboardOlyA): Clean and Jerk (1-1-1-1-1)10 Mins to build to a moderate/heavy single Goal of this is to build to weight that you are confident hitting…

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Thursday

CrossFit RVC – CrossFitView Public WhiteboardSkillSk: Sumo Deadlift High PullSkill workMetconA): Metcon (Time)W/A partner AMRAP 15 800M relay run (400M each) 20 Push-Ups (split anyhow) 55+= same as rxB): Metcon…

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Wednesday

CrossFit RVC – CrossFitView Public WhiteboardPre ClassPre: Snatch (5-5-5)3 sets of 5 @ 60%-70% 1 rmStrengthA): Back Squat (6-4-2-2-Max)6@ 65% 4@75% 2@80% 2@85% Max reps at 80%MetconB): Metcon (AMRAP –…

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Tuesday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (AMRAP – Reps)EMOM x 10 Kipping Handstand Push-Ups x 6 RX+= 4in/2in deficit *Scale to Hand-Stand push-up progression drills (ie, Ab Mat, bumpers,…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardPre ClassPre: Front Squat (3-3-3-3-2-2)E2X12 ( 6 sets) *Sets 1-2 = 3 reps @ 75-80% *Sets 3-4 = 3 reps @ 80-85% *Sets 5-6 =…

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Masters

CrossFit RVC – Masters ClassView Public WhiteboardOlyA) : Power Snatch (3-3-3-3-3)E2M x 10 3 tng Power snatch *ClimbingB): Metcon (AMRAP – Reps)3 sets: 60 sec max power cleans (125/83) *…

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Saturday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (Time)W/A Partner: 60 Power Snatches (95/63) RX+= (135/93) 55+= (75/53)Rest 5 Mins and then “B”B): Metcon (Time)W/a partner For Time: 150 Lateral Burpee…

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