Friday

Friday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Front Squat (5-5-5-5)5 @ 60% 5@70% 5@75% 5@80% *Record heaviest setMetconB): Metcon (Time)3RFT: 20 box jumps (20/14) 25 T2B 20 OH Squats (95/63) 15…

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Thursday

CrossFit RVC – CrossFitView Public WhiteboardSkillSK: Double-Unders15-20 mins skill/practiceMetconA): Metcon (Time)4 RFT: 15 Pullups 25 KB Swings 35 Ab Mat Sit-ups 45 DU’s

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Tuesday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Back Squat (8-8-6-6)E3M x 12 Mins (4 sets) 8@65% 8@70% 6@80% 6@85% *Enter weight used for final set of 6MetconB): Metcon (Time)21-15-9 Single arm…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (6 Rounds for weight)E5M x 30Mins (6 sets) row (500m/400m) 3 Ring MU’s 3 Power Cleans *only 3 attempts at cleans per set…

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Masters

CrossFit RVC – Masters ClassView Public WhiteboardMetconA): Metcon (Time)21-15-9 Deadlifts (185/123) Alt. Box step ups Pushups * 5 min rest and then BB): Metcon (Weight)E3M x 15m (5 sets) 200m…

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