2/05/18

Crossfit RXD – Strength & Conditioning

Clean Complex (Build to a heavy complex (touch and go))

3 Squat Cleans + 2 Hang Squat Cleans + 1 Front Squat
Take 15 minutes to build to a heavy complex

Metcon (No Measure)

EMOM 10 minutes:

Odd: 5 Front Squats (165/115) + 6 Toes to Bars

Even: 8 Burpee Box Jumps (24/20)

Supplemental

Metcon (5 Rounds for time)

5 sets @ consistent pace:

200m run

5 strict pull-ups

200m row

10 Double KB Front Rack box step ups (20/18)

10 cal assault bike

:60 plank

Rest 1:00
Proper pacing should allow for consistent times each round.


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