Wednesday

Wednesday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA: Clean and Jerk10 Clean and Jerk @70% Rest :60 8 Clean and Jerk @72.5% Rest :60 6 Clean and Jerk @75%drop and resetMetcon B:…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA: Back Squat (5×5)@70% acrossMetcon B: Metcon (Time)3 RFT 300 Meter Row 15 Pull-ups 20 Step Through LungesExtraC: Back Rack Jump Squats4×10 (75/55)

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Tuesday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA: Power Snatch (3×9)Every 4 Minutes for 12 Minutes 9 Touch and Go Power SnatchMetcon B: Metcon (AMRAP – Reps)AMRAP 2:00x 4 Sets 9 Thrusters…

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Saturday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA: Push Press (8-8-8-8)Every :90 Seconds for 4 sets 8 Push PressesMetcon B: Metcon (AMRAP – Reps)AMRAP 4 Minutes 8 Wall Walks 25 Box Jump…

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Master’s Saturday

CrossFit RVC – Masters ClassView Public WhiteboardMetcon A: Metcon (Time)For time 25/18 Calories 25 Power Snatches (45/35) 25 Thrusters (45/35) 25/18 Calories 20 Power Snatch (65/45) 20 Thrusters (65/45) 25/18…

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Friday

CrossFit RVC – CrossFitView Public WhiteboardPre ClassA: Back Squat (5-4-3)5@70% 4@80% 3@85%Percentages based of 1RM found on MondayMetcon B: Metcon (Time)4 RFT 7 Bar Muscle Ups 9 Hang Squat Snatch…

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Thursday

CrossFit RVC – CrossFitView Public WhiteboardMetcon A: Metcon (Time)Teams of 2 Buy-In: 6K Bike (3.7 miles) Then 3 Rounds 100 Double Unders 40 Walking Lunge Steps (Unweighted) Buy-Out: 2008 Meter…

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Wednesday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA: Snatch (10-8-6)10@70% Rest :60 8@72.5% Rest :60 6@75%Metcon B: Forest Pump (Time)Row 30/24 Calories 15 Toes to Bar 15 Strict HSPU 12 Toes to…

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Tuesday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA: Power Clean (3-3-3-3-3-3-3-3)EMOMx8 3 Power Cleans @70-75% Drop and ResetMetcon B: Metcon (AMRAP – Rounds)AMRAP 8 40/30 Calories on a Machine 40 Walking Lunge…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Back Squat (1-1-1-1-1)15 mins to climb to a heavy single or find a new 1rmB): Metcon (Time)18 Chest to Bar Pull-ups 18 Squat Cleans…

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