6/11/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard 2k Row (Time) Max Effort 2k Row “Snarkey” (Time) “Snarkey” 15-12-9 Goblet Squats (70/53) Strict Pullups

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BDP Regen 4

Crossfit RXD – Power Hour View Public Whiteboard A: Weighted Dip (60% for 5 reps for 4 sets) B: Bench Press (85% for 15 total reps) C: Chin Up (50% of bodyweight for 2 reps for 6 sets) D: Plate Curl (35/15 for 20 reps for 4...

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6/08/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (3 Rounds for reps) Amrap 5 minutes: 5 Hang Power Cleans (115/75) 5 Shoulder to overhead 5 Burpee Box Jumps (24/20) Rest 2 minutes X 3 sets

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6/07/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Amrap 18 minutes: 18 Cal Row 15 Box Jump Overs (24/20) 12 Toes to Bars 9 DB or KB Front Squats (50/35)

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6/06/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (5 Rounds for time) 5 sets: 5 Deadlifts (275/185) 15 Wallballs (20/14) 400 Meter Run rest 3:00 Supplemental Metcon (No Measure) Every 90 seconds for 10 sets: 1...

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6/05/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Weightlifting Back Squat (3, 2, 1 ) All Heavy sets. Go for it. Metcon (No Measure) Emom 10 minutes: Odd: 10 Thrusters (95/65) Even: 10 Box Jump Step Downs (24/20)

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6/04/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Weightlifting Strict Press (2, 2, 2, 2, 2 @ 75-85%) Metcon Metcon (AMRAP – Reps) B) In 12 minutes: 1 minute of Double Unders 1 Minute of Alt. DB Snatches (50/35) 2...

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BPD Regen 3

Crossfit RXD – Power Hour View Public Whiteboard A: Weighted Dip (50% x5 for 4 sets) B: Bench Press (80% for 24 total reps) C1: Chin Up (5 sets of 8 reps) C2: Klokov Press (5 sets of 20 reps) D: Kettlebell Farmer’s Walk (3...

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6/01/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 5 sets: 20/18 Calorie Row 15 DB Push Press (35/25) 10 Deadlifts (245/165) rest 2 minutes

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5/31/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (Time) For time: 1000 Meter Row 50 Wallballs (20/14) 25 TTB + CTB Pullup complex 50 Wallballs 1000 Meter Row*1 Toes to Bar directly into 1 CTB Pullup = 1 rep...

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5/30/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Weightlifting Deadlift (3, 3, 3, 3 @80-90%) 2 warm up sets Metcon (AMRAP – Rounds and Reps) Amrap 8 minutes: 50 Russian KB Swings (53/35) 100 Double Unders

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5/29/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 21-15-9 Power cleans (155/105) Box Jump Overs (24/20) Toes to bars

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