Masters

Masters

CrossFit RVC – Masters ClassView Public WhiteboardOlyA): Power Clean (1-1-1-1-1-1)E:90x9m (6 sets) 1 power clean , climbing each round w/ 30 du’s or singles after each repMetconB): Metcon (AMRAP –…

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Saturday

CrossFit RVC – CrossFitView Public WhiteboardOlyA): Clean (1-1-1-1-1-1)E:90x9m (6 sets) Sets 1 and 2 @ 70% Sets 3 and 4 @ 75% Sets 5 and 6 @ 80%B): Metcon (Time)For…

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Friday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Strict Press (5-3-1-5-3-1)* These are done seated on a bench WITHOUT back support!! **Climbing for 5-3-1 ***Drop back down and restart but a bit…

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Thursday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Front Rack Lunge (12-12-12-12-12)5 sets of 12 (6 each leg) *Compare to 11/18/19 **Climb and make final set the heaviestMetconB): Metcon (AMRAP – Rounds…

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Tuesday

CrossFit RVC – CrossFitMetconA): Metcon (AMRAP – Rounds and Reps)“10 Minutes Til Midnight” AMRAP 30 W/A partner: 500M row 40 Burpees 30 Box Jumps (24/20) *Every 100M is considered 1…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): 8 Nights of Chanukah (Time)8 RFT 1 Squat Clean Thruster 2 Hang Power Cleans 3 Power Cleans 4 Front Squats 5 Push Jerks 6…

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Masters

CrossFit RVC – Masters ClassView Public WhiteboardStrengthA) : Back Squat (3-3-3-3-3)5 sets of 3 @ 80%MetconB): Metcon (Time)40-30-20-10 Cal row Ab mat sit-upsExtraEx: Metcon (No Measure)Accessory Work Every 2:00, for…

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Saturday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Back Squat (3-3-3-3-3)E3Mx15M (5 sets) 3 back squats @ 5rm weightMetconB): Metcon (Time)W/A partner 50-40-30-20-10 Wall Balls AB CalsExtraEx: Metcon (No Measure)Accessory Work Every…

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Friday

CrossFit RVC – CrossFitOlyA): Clean (1-1-1-1-1)Build to a heavy singleA): Clean (1-1-1-1-1)Build to a heavy singleB): Metcon (Time)For Time: 30 Power Snatches (95/63) 30 Bar facing burpees *Compare score to…

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Thursday

CrossFit RVC – CrossFitView Public WhiteboardPre ClassPre: Deadlift (3-3-3-3)E2Mx8M (4 sets) 3 deadlifts @ 70% 1 rmSkillA): Pistols (8-8-8-8-8-8)EMOMx 6M 8- 12 alternating pistol squats *Banded if you do not…

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