12/17/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 18-15-12-9-6-3 reps for time of: Thrusters (75/55) Power snatches Toes-to-Bars Supplemental Snatch Complex (1+1+1 x 5 sets @ moderate ) Snatch High Pull + Hang...

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CHAMBER 7

Crossfit RXD – Power Hour View Public Whiteboard A1: Barbell Hip Thrust (105/135 for 15 repetitions for 4 sets) A2: BB Seated Good Morning (Bar for 20 repetitions for 4 sets) A3: Seated Klokov Press (Bar for 15 repetitions for 4 sets) B1...

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12/14/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for time) 5 Rounds of: 200 Meter Run 20 Wallballs (20/14) 10 Chest to Bar pull-ups 20 Kettlebell Swings (53/35) 35 Double Unders rest walk 2:00Each round...

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