Saturday

Saturday

CrossFit RVC – CrossFitStrengthA1): DB Bench Press (10-10-10)EMOMx 6 Even Mins = A1) Odd Mins= A2) *Climbing in weight each set for A1 and A2A2): Pendlay Row (10-10-10)MetconB): DU/T2B (Time)For…

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Friday

CrossFit RVC – CrossFitStrengthMetconA): Back Squat (5-5-5-5-5)2×5 @ 65% 3×5@70%B): Metcon (Time)For Time: 8-6-4 Bar MU’s Squat Cleans (BW/.75 bw) * rest 5 Mins and then “C”Masters 55+= Box Dips…

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Track Workout

CrossFit RVC – CrossFitMetconA): Metcon (Time)Track Workout 1 Mile easy *Rest 5 mins 8 Rounds: 200M fast/200M easy *Rest mins. 1 Mile easy

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Wednesday

CrossFit RVC – CrossFitMetconA): Metcon (Time)W/A Partner: 100 Cal Row 150 WallBalls (20/14) 150 Pull-Ups 100 Cal Row Masters: 75 Cal Row 100 Wall Balls (20/14) to (9’/8′) 100 Pull-Ups…

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Tuesday

CrossFit RVC – CrossFitMetconA): Metcon (5 Rounds for calories)E4Mx 20M (5 sets) 400M run Max Cal row *enter rowing cals EACH roundOlyB): Push Jerk + Split Jerk (2-2-2-2)E2M x 8m…

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Monday

CrossFit RVC – CrossFitStrengthA): Front Squat (5-5-5-5)E2m x 8 (4 sets) 1 set@ 60% 3 sers @ 65%MetconB): Metcon (Time)30-20-10 Deadlift (BW/.75BW) Burpee Box Jump Over (24/20) Masters 55+= (.75bw/.50bw)…

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Masters

CrossFit RVC – Masters ClassStrengthA): 1 Clean + 2 Jerks (3-3-3-3)1 set @ 70% 1rm jerk max 3 sets @ 75-80%MetconB): Metcon (Time)21-15-9 Cal ski erg Wall Balls (20/14) to…

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Saturday

CrossFit RVC – CrossFitOlyMetconA): Snatch (1-1-1-1-1)Power or Full 1@75% 1@80% 1@85% 2×1 @95% + Record heaviest singleB): Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible…

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Friday

CrossFit RVC – CrossFitStrengthA): Back Squat (5-5-5-5)5@65% 5@70% 5@75% 5@80%MetconB): Metcon (Time)5RFT 15 Power Snatches (75/53) 400M runMasters 55+= Snatches @(55/33)

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Thursday

CrossFit RVC – CrossFitMetconA): Metcon (AMRAP – Reps)E2M x 30M (5 sets) Station 1= 400m/300m row Station 2= Max Burpees Station 3= 18/15 cal AB *Score is total amount of…

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