Tuesday

Tuesday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Split Jerk (3-3-3-3-3)Climb to a heavy tripleMetconB): Metcon (Time)5RFT (Rx and 55+) 20 K2E 60 Single Unders Rx+= 20 T2B 30 DU’sExtraEx: Metcon (No…

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Masters

CrossFit RVC – Masters ClassView Public WhiteboardStrengthA): Deadlift (2-2-2-2-2)5 sets of 2 @ 80%MetconB): Metcon (Time)3rft 50 air squats 10 ring dips 10 Hang Power Cleans (95/63)

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Saturday

CrossFit RVC – CrossFitView Public WhiteboardSkillSK: Handstand Push-upsHSPU PracticeMetconA): Metcon (Time)21-15-9-6-3 Handstand PU’s Front Squats (135/93) Burpees KB Swings RX+= Front Squats @ (185/113)

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Friday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Deadlift (1-1-1-1-1)5 singles @ 80%MetconB): Metcon (AMRAP – Rounds and Reps)AMRAP 20 w/a partner 70 DU’s 50 Cal Bike 30 Alt DB Snatches (50/35)…

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Thursday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (6 Rounds for time)E5M x 30M (6 sets) 400M run 8 /5 strict Pull-Ups 12 T2B 16/10 Pushups 55+= 300M run (driveway down…

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Wednesday

CrossFit RVC – CrossFitView Public WhiteboardPre ClassPre: Clean (2-2-1-2-2-1)2@60% 2@70% 1@80% 2@70% 2@80% 1@ 90% +StrengthA): Back Squat (5-3-2-1)5@60% 3@70% 2@80% 1@85%ChipperB): Metcon (Time)For Time: 800M run 60 Wall Balls…

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Tuesday

CrossFit RVC – CrossFitView Public WhiteboardOlyA): Split Jerk (2-2-2-1-1-1)3×2@ 85% 3×1@ 90% + *Record heaviest singleMetconB): Metcon (2 Rounds for time)10/7 Ring MU’s 15 Burpee Box Overs 10/7 Bar MU’s…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardOlyA): Power Snatch (3-2-1-3-2-1)3@65% 2@75% 1@85% 3@75% 2@85% 1@ 90% +MetconB): Metcon (Time)3RFT: 25 T2B 10 Squat Cleans (135/93) Rx+= 25 T2B or GHD 10…

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Masters

CrossFit RVC – Masters ClassView Public WhiteboardStrengthA): Deadlift (3-3-3-3-3)5 sets of 3 @ 75%MetconB): Christine (Time)3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″Step ups are…

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Masters

CrossFit RVC – Masters ClassStrengthA1): DB Bench Press (10-10-10)EMOM x 6 Even= A1) x 10 Odd= A2) x 10 *Climbing for A1 and A2A2): DB Row (10-10-10)Dumbbell RowsDouble Arm, lying…

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