Friday

Friday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (AMRAP – Reps)EMOM X 30 Min 1= 3-5 Ring MU’s Min 2= 9/6 ski erg cals Min 3= 20 DU’s + 5 Burpee…

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Thursday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (Time)W/A partner for time: 2000M row 40 Hand-Release Push-Ups 1500M row 60 HR Push-ups 1000M row 80 HR Push-ups 500M row 100 HR…

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Wednesday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Deadlift (1-1-1-1)4 sets of 1 @90%MetconB): Mary (AMRAP – Rounds and Reps)20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsScaled…

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Tuesday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (AMRAP – Reps)AMRAP 3 1 DB Snatch 1 Burpee over DB (50/35) 2 DB Snatches 2 Burpees over DB etc… *Scaled and 55+=…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardMetconOlyA): 1 Hang Squat Clean + 3 Front squats (4-4-4-4-4-4)E:90 x 9 Mins (6 sets) *ClimbingB): Wittman (Time)Seven rounds: 1.5 pood/ 1 pood Kettlebell swing,…

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Masters

CrossFit RVC – Masters ClassView Public WhiteboardStrengthA): Deadlift (3-3-3-3-3)4 sets of 3 @ 70%-80% *Focus on an explosive pull while maintaining proper formMetconB): Metcon (Time)For Time: 1000M row Then: 21-15-9…

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Saturday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (AMRAP – Rounds and Reps)EMOM for as long as possible: 7 T2B 7 burpeesStrengthC): Deadlift (3-3-3-3)4 sets of 3 @90% of last weeks…

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20.5

CrossFit RVC – CrossFitView Public Whiteboard20.5: Crossfit Games Open 20.5 (Ages 16-54) (Time)For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9…

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Thursday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (Time)W/A partner: Round 1 30/24 Cal. Bike 30/24 pushups 30 Hanging knee raises Rx+= T2B *Partner 1 completes for time and then partner…

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