11/14/17

Crossfit RXD – Strength & Conditioning

Weightlifting

A1: Single Arm Dumbell Press (6-8 Reps/arm x 4 sets)

A2: Ring Rows (8-10 reps x 4 sets @ (3112))

Metcon

Metcon (Time)

5 Sets:

10 Hang DB Snatches (R/Arm)

5 Burpee Box Jump Overs (24/20)

10 Hang DB Snatches (L/Arm)

5 Burpee Box Jump Overs

rest 2 minutes

Renegade

Metcon

A: Metcon (No Measure)

Emom 12 minutes:

Odd: Amrap 45 sec. Squat Cleans (225/155)

Even: Amrap 30 sec. Ring Muscle Ups

B: Metcon (AMRAP – Reps)

Teams of 3

AMRAP 7:

50 Back Squats (135/95)

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

rest 3 minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/115)

rest 3 minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)


Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806