Thursday

Thursday

CrossFit RVC – CrossFitMetconA): Metcon (Time)In teams of 2 , alternating movements: 10 RFT: 15 kb Goblet Squats (53/35) 20 alt Box step-overs w/ 1 kb (53/35) 25 cal bike…

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“Champion”

CrossFit RVC – CrossFitIn Memory of Coach Louisa’s friend, Becky Conzelman, who recently passed away…View Public WhiteboardSkillSK: Handstand Push-upsMetconA): Metcon (Time)Becky Conzelman December 4, 1971 to April 6, 2019 “CHAMPION”…

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Friday

CrossFit RVC – CrossFitView Public WhiteboardOlyA): Snatch (2-2-1-1-1-1)2@75% 2@80% 2X1@85% 1@88% 1@85% *Record the 3 sets @ 85%MetconB): Metcon (Time)For Time: 30-24-18-12- T2B 15-12-09-06- HSPURX+= Deficit HSPU (4″/2″) Scale workout…

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Saturday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Front Squat (5-5-5-5)5@70% 5@75% 5@80% 5@85% *record last set of 5MetconB): Metcon (Time)With a Partner: 2rft: 100-80-60-40-20 DU’s 50-40-30-30-10 Wall Balls (20/14)ExtraEX: Metcon (No…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardMetcon A): Metcon (Time)27-21-15-9 Bar Facing Burpees Power Snatch (75/53) * 17 min capB): Metcon (Time)For Time: 9-15-21-27 Russian KB swings (53/35) Box Jumps Cal…

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