February 7, 2014

MATT & BOB sporting their RXD STRONG shirts.

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SUPPORT YOUR RXD ATHLETES:

This Saturday, we have athletes competing in the NLI and we also have athletes competing in a second CrossFit competition.  Merisa and Ian are teaming up to compete in Ruination CrossFit’s Cupids Massacre in Aliso Viejo.

Their heat times are:  9:40 am, 11:10 am, and 1:30 pm.

AREN’T THEY CUTE!

STRENGTH:

Three sets of:

Push Press 10 reps @50-60%

(Rest 45 sec.)

Toes-2-Bar 15 reps

(Rest 1 min.)

–

WOD:

EMOM 10 minutes:

10 KB Swings + 5 Burpees

Fitness: 53/35

Performance: 70/53

*Make your swings perfectly vertical.

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Supplemental Performance Training:

Front Squats

5@ 75%

3@ 80%

1@ 90%

1@ 95%

1@ 95-100%

1@ 95-102%

 –

Three sets of:

12 reps DB Bent Over Rows

(Per arm)

&

12 reps Band Lat Pull Downs

*See Coach Eric for direction on these.