February 26, 2014

VICTOR, DANIEL, & OMAR 

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HERE’S A LITTLE SOMETHING TO GET YOU EXCITED ABOUT THE CROSSFIT OPEN:  FRIDAY @ 6PM

Women of RXD from CrossFit RXD on Vimeo.

THE WOMEN OF RXD ARE ROCK STARS!!!

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STRENGTH:

3 sets of:

Hang Squat Clean, 5 reps

Rest 60 seconds

Box Jump (30+”/24″), 6 reps

Rest 60 seconds

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WOD:

Three rounds for time:

10 OH Squats (135/95)

50 Double-Unders

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Supplemental Performance Training:

Back Squat

 5@ 70%

3@ 80%

1@ 90%

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Every 2 minutes for 10 minutes (5 sets):

Back Squat 4 reps @ 85%