Tuesday

Tuesday

CrossFit RVC – CrossFitView Public WhiteboardPrimerA): Metcon (No Measure)AMRAP 10 15 Cal row 10 Single arm press (r/l) 15 Ring Rows 10 lateral box -step-ups (r/l) *You choose db weight…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardPre ClassPre: Power Snatch+Hang Squat Snatch+ Snatch (3-3-3-3-3)3 sets @65% 2 sets @ 70%StrengthA): Deadlift (5-5-5-5)4 sets of 5@75%MetconB): Metcon (Time)4 RFT: 400M run 15…

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Masters

CrossFit RVC – Masters ClassView Public WhiteboardStrengthA): Bench Press (3-3-3-3-3)Climb to a heavy triple within 12 minsMetconB): Metcon (AMRAP – Rounds and Reps)Amrap 20 You go/I go (alternate rounds )…

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Saturday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Bench Press (1-1-1-1-1)Test 1RMPartner WODB): Metcon (AMRAP – Rounds and Reps)Partners alternate whole rounds to complete as many rounds and reps as possible in…

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Friday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Back Squat (8-8-8-8)E4Mx16 (4 sets) 8 reps climbingMetconB): Metcon (Time)1000M row Directly into: 3RFT: 20 Alt Reverse Lunges w/BB (95/63) 20 T2B 20 HSPU’sExtraEX:…

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Wednesday

CrossFit RVC – CrossFitView Public WhiteboardPre ClassPre: Front Squat (5-5-5-5)4 sets of 5 ClimbingMetconA): Metcon (Time)3RFT 15 Deadlifts (135/93) 200M run Rest 5 mins and then B RX+= (185/123) 55+=…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardOlyA): Clean and Jerk (2-2-1-1-1-1)2@50% 2@60% 1@70% 1@80% 1@85%MetconA): Metcon (Time)3R: 15 Thrusters (95/63) 15 Bar Facing Burpees Right into: 2R: 10 Thrusters (115/83) 10…

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Masters

CrossFit RVC – Masters ClassOlyA): High-Hang Snatch (1-1-1)Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 1 rep @ 55-65%B): Hang Snatch (1-1-1)Every 2 minutes, for 6…

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Friday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Back Squat (5-5-5-5)5@60% 5@65% 5@70% 5@75%MetconB): Metcon (Time)For Time: 15 Thrusters (95/63) 25 HSPU’s 30 Overhead Squats (95/63) 25 HSPU’s 15 Thrusters (95/63)RX+= Thrusters…

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Thursday

CrossFit RVC – CrossFitView Public WhiteboardOlyA): Clean + Hang Clean (2-2-2-2-2)Squat or power2 sets@80% 3 sets @85% + *Record heaviest setMetconChristine (Time)3 Rounds for time: 500m Row 12 Deadlifts, bodyweight…

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