Wednesday

Wednesday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (AMRAP – Rounds and Reps)AMRAP 20 5 chin-ups + 5 T2B 20 Ab mat Sit-Ups 1-min. plank hold Rx+= Main Site 191026 5…

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Tuesday

CrossFit RVC – CrossFitView Public WhiteboardOlyA): Snatch Pull + Snatch (2-2-2-2-2)1 Snatch Pull + 1 SnatchE2mx 10 (5 sets) *Sets 1-2 = 2 reps @ 70% of 1-RM Snatch *Sets…

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Mondy

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Front Squat (12×1)Dead Stop Front Squats E:30 x 6M (12 sets) 1@70% 1rm front squatOlyB): Split Jerk (6×2)E2M x 12M (6 sets) 2 spilt…

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Masters

CrossFit RVC – Masters ClassView Public WhiteboardEMOMA): Metcon (Weight)EMOM x 10 Min 1= 10 pull-ups Min 2 = 10 push press * you choose weight ** record heaviest setOlyB) :…

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Saturday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (AMRAP – Reps)E:90 x 30M (5 sets each) Station 1 – 20 Double-Unders + 10 S2O (95/63) Station 2 – 15/10 Calories of…

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Friday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Back Squat (5-5-3-2-2-1)E2M x 16M: 5@70% 5@75% 3@80% 2@85% 2@90% 2 x1 @95% + *Record heaviest singleMetconB): Metcon (AMRAP – Rounds and Reps)AMRAP 12…

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Wednesday

CrossFit RVC – CrossFitView Public WhiteboardMetconA): Metcon (Time)“12 Days of Thankfulness” 1 250 Meter Row 2 Muscle-Ups; *55+=Chest 2 Bar Pull-Ups 3 Dumbbell Thrusters (50/35) 4 Burpee Box Jumps (24/20)…

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Tueday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA): Deadlift (2-2)2 sets of 2 @ 75% and then: E:90 x 12 Mins (8 sets) 3@60% (focus on speed) *Record the 2 sets of…

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Monday

CrossFit RVC – CrossFitView Public WhiteboardOlyA): 1 Squat Clean + 1 Front Squat (2-2-2-2-2)E2:30 x 12:30 (5 sets) *Across @ 70%-75% 1RM CleanB): Metcon (Time)3 RFT 15 Thrusters (95/63) 15…

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Saturday

CrossFit RVC – CrossFitView Public WhiteboardStrengthA1): DB Bench Press (10-10-10)Climbing or across *45 sec rest and then A2) **Record heaviest setA2: Pendlay Rows (10-10-10)Same weight across *45 sec rest and…

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