Tuesday

Tuesday

CrossFit RVC – CrossFitView Public WhiteboardOlyA): Snatch (1-1-1-1-1-1)E:90X9M (6 sets) 1 snatch @ 80% 1rmIntervalsB): Metcon (4 Rounds for time)4 Sets: Toes-to-Bar x 15 reps *115/75 lbs Thrusters x 10…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): 12 Days of Fitness (Time)RX / RX+ = 1 Clean & Jerk (135/95) / (185/125) 2 Ring Dips / Muscle Ups 3 Box Jumps…

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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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Saturday

CrossFit RVC – Masters ClassView Public WhiteboardOlyA): Power Clean (3-3-3-3-3-3)E:90 x9M (6 sets) 3 tbg power cleans @ 60%-70% 1rmMetconB): Metcon (AMRAP – Rounds and Reps)AMRAP 20 500M row 50…

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Saturday

CrossFit RVC – CrossFitView Public WhiteboardOlyA): Power Clean (10×3)E 1:15 x 10 sets: 3 TnG Power Cleans @ 70%MetconB): Metcon (Time)W/A partner: 1000m row 50 Alt DB Snatch (50/35) 1000M…

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Friday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (Time)5 RFT: 5 back Squats (185/113) 15/10 HR Pushups *Bar taken from the groundRX+= BB@ (225/133) 5 MU’s *Bar taken from the groundB):…

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Thursday

CrossFit RVC – CrossFitView Public WhiteboardIntervalsA): Metcon (AMRAP – Reps)Every minute, on the minute, for 30 minutes (6 sets): Interval 1 – 10 Toes-to-Bar Interval 2 – 12/10 Calorie Assault…

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Wednesday

CrossFit RVC – CrossFitView Public WhiteboardSkillA): Metcon (AMRAP – Reps)EMOM X10 Even- 3-5 MU’s (Bar or ring) Odd-5-10 HSPU’s *Score is total reps ** Use this time to practice if…

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Tuesday

CrossFit RVC – CrossFitView Public WhiteboardOlyA): Metcon (Weight)E:90 x 12M (8 sets) 3 dead stop front squats + 1 split jerk *Build as necessary over the 8 sets ** Score…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardOlyA): Metcon (Weight)EMOM X 10 (5 sets) Even- 12/10 cal bike Odd- 3 Power snatches @ 70% 1rm *Score is weight used for power snatchMetconB:…

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