Monday

Announcements

This Saturday is the Row-Raiser event at RXD.
You can still register , up to the morning of the event.
Get registered at www.dancerlove.org event page.
Starts at 8:30am.

Crossfit RXD – Renegade Training

View Public Whiteboard

A. CONDITIONING

Metcon (Time)

EVERY 1:30 FOR 10 SETS

Run 200

-Rest as Needed-
Score is slowest time.

Metcon (Time)

EVERY 1:30 FOR 10 SETS

Row 200m
Score is slowest time.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

General Warm-up (7 min cap)

3-4 SETS

7 Barbell Stiff-Legged DL

7 Barbell Bent Over Row (:02 pause at sternum)

7/7 Leg Swings (barbell in flaghold)

7/7 Alt. Groiners

14 Barbell Hops

Strength

Deadlift (3-3-3-3-3)

Deadlift*

*Build to 3RM Deadlift.

Workout

Metcon (Time)

FOR TIME

200m Run

Into…

3 ROUNDS

15 Deadlifts (185/135)|(135/95)

50 Double Unders

into…

200m Run

-10:00 Hard Cap-

C. STRENGTH / GYMNASTICS

Clean and Jerk (2-2-2-2-2-2-2)

E2MOM x 14 MINUTES

Build to Heavy 1-1 Power Clean & Jerk*

*Start moderate-heavy and build. Take a quick rest b/t lifts but hit both in close succession.

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