Masters

Masters

CrossFit RVC – Masters ClassView Public WhiteboardMetconA): Metcon (Time)W/A partner for time: 42-30-18 Cal Row Burpees Over ErgB): Metcon (Time)W/A Partner for time: Partitioned anyhow- 120 Russian KB Swings 60…

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Saturday

CrossFit RVC – CrossFitView Public WhiteboardPre ClassPre: Clean Pull + Clean (2-2-2-2-2-2-2-2)E2:30x20m (8 sets) *Sets 1-3 @ 70% of 1-RM Clean *Sets 4-6 @ 75% of 1-RM Clean *Sets 7-8…

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Friday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Back Squat (2-2-2-2-2)Ona running clock: 00:00-12:00 *Climb to a heavy doubleMetconB): Metcon (Time)From 12:00- Finish “Mainsite 191130” 50-40-30-20-10 reps for time of: RX= Medicine-ball…

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Thursday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (Time)W/A Partner 20 sets for time: 15/12 cal AB *Alternate sets with your partner **Cal reset after EACH setB): Metcon (Time)W/A Partner for…

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Wednesday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (AMRAP – Reps)EMOM x 21 (7 sets): *Interval 1 – 20 Double-Unders + 10/7 Push-Ups *Interval 2 – 20 Double-Unders + 10 Wall…

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Tuesday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Front SquatE:45x 6M (8 sets): 2 x Dead-Stop Front Squats (Same weight as last week)OlyB): Split Jerk (1-1-1-1-1-1)E:90x 9M (6 sets) 1 @ 70%…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardOlyA): Snatch + OH Squat (2-2-2-2-2)*Sets 1-2 = 1 snatch + 1 OH squat @ 75% of 1-RM Snatch *Sets 3-5 = 1 snatch +…

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Winter Warriors Throwdown

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (Time)21-15-9 21 Squat cleans/cleans 15 Shoulder 2 Overhead 9 Thrusters * Male and Female/ Male and Female 12 MINUTE TIME CAPRx= (115/75) Scaled=(95/65)B:):…

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Friday

CrossFit RVC – CrossFitView Public WhiteboardOlyA): Hang Clean + Jerk (9×2)E2M x 18 Mins 1 hang squat clean + 1 jerk *Sets 1-3 @ 70% of 1-RM Clean & Jerk…

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Thursday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (AMRAP – Rounds and Reps)W/A Partner AMRAP 30 50-40-30-20-10 Cal row DU’sExtraEx: Pull-Up ProgressionA) Negative Pullups – 4 sets of 2-3 reps (3…

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