12/11/17

Crossfit RXD – Strength & Conditioning

Weightlifting

Back Squat (10, 8, 6, 4, 2)

Suggested Percentages:

10@50-55%

8@60-65%

6@70-75%

4@75-80%

2@85-90%

*Rest only the time it takes to change weights

Metcon

Metcon (No Measure)

Every 3 minutes for 15 Minutes:

5 Deadlifts (135/95)(155/105)

5 Hang Power Cleans

5 Alternating Lunges each leg

5 Front Squats

Supplemental

Clean and Jerk (1×3 @ 65%, 2×2 @ 75%, 2×1 @ 80%, 3×1 @ 85-90 %)

Pendlay Row (8,8,8,8)


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