Monday

Monday

CrossFit RVC – CrossFitView Public WhiteboardOlyA): 1 Squat Clean + 1 Front Squat (2-2-2-2-2)E2:30 x 12:30 (5 sets) *Across @ 70%-75% 1RM CleanB): Metcon (Time)3 RFT 15 Thrusters (95/63) 15…

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Saturday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA1): DB Bench Press (10-10-10)Climbing or across *45 sec rest and then A2) **Record heaviest setA2: Pendlay Rows (10-10-10)Same weight across *45 sec rest and…

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Friday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (AMRAP – Rounds and Reps)In teams of 2: AMRAP 30 50 DU’s 40 Alt DB Snatches (50/35) 30 Wall Balls (20/14) 20 Box…

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Masters

CrossFit RVC – Masters ClassView Public WhiteboardStrengthA): Chin-Ups (5-5-5-5-5)Banded or bw.MetconB): Donny (Time)21-15-9-9-15-21 Deadlift, 225# BurpeeIn honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died…

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Thursday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Single Arm DB Press (5-5-5-5)* Start with non-dominant arm ** Standing10 Mins to build to a heavy set 5 (5 left side/5 Right side)MetconB):…

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Wednesday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Back Squat (5-4-3-2-1-6)5@65% 4@75% 3@85% 2@90% 1@95% 6@80%-85% (record this set)B): Metcon (AMRAP – Rounds and Reps)AMRAP 12 21 DU’s 15 Pull-Ups 9 Thrusters…

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Tuesday

CrossFit RVC – CrossFitView Public WhiteboardOlyA): Power Clean (2-2-2-1-1-1)E2M x 12M (6 sets) Set 1= 2@ 65% Set 2= 2 @70% Set 3= 2@ 75% Set 4= 1@ 80% Sets…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardPre ClassPre: Snatch + Hang Snatch + OH Squat (3-2-1-3-2-1)3@ 60% 2@70@ 1@80% 1@85% 2@75% 3@65% *Record heaviest singleStrengthA): Front Rack Lunge (12-12-12-12-12)5 sets of:…

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Masters

CrossFit RVC – Masters ClassView Public WhiteboardStrengthA): Back Squat (3-3-3-3-3)5 sets of 3 tempo squats- CLimbing *4 secs down, 2 sec. pause, 1 sec. up)MetconB): Metcon (AMRAP – Rounds and…

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Saturday

CrossFit RVC – CrossFitView Public WhiteboardStrengthMetconA): Back Squat (3-3-3-3-3)5 sets of 3 tempo back squats *4 secs. down, 2 sec. pause, 1 sec. up ClimbingB): Metcon (2 Rounds for time)Two…

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