9/28/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 10 Rounds for time: 10 Back Squats (135/95) 100 Meter Sprint rest 30 seconds *load should be light enough to complete each set unbroken

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9/27/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for reps) In 2 minutes complete: 8 Power Cleans (135/95) 200 Meter Run Amrap CTB Pullups rest 3 minutes x 5 sets

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9/26/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) Ten Rounds: 20 Double Unders 10 Push Presses (95/65) 5 Box Jumps (30/24) Supplemental Metcon (Time) 5 Rounds: 50 Double unders 15 GHD Situps rest 1 minute

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9/25/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Back Squat (3, 3, 3, 3, 3 @ 23X1 Tempo) increase from 9/10/18 Metcon (Time) Four Rounds: 10 Russian KB Swings (53/35) 10/each arm Single Arm KB Rows 10 Goblet Squats 10...

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9/24/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For time: 21 squat snatches (75/55) 42 push-ups 15 squat snatches 30 push-ups 9 squat snatches 18 push-ups Supplemental () Metcon (No Measure) Emom 10 minutes...

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VDM1

Crossfit RXD – Power Hour View Public Whiteboard A1: Banded Hammer Curls (Mediumx20 for 4 sets (Fast Eccentric)) A2: Banded Push Up (Medium/Light x12 for 4 sets) B: Floor Press (5RM) C: Floor Press (80% of B for 15 Repetitions) D1...

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9/21/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for reps) 2-minute round of: 10 burpees 200-m sprint Max-rep burpees Rest 3 minutes x 5 sets *Burpee onto a 25 lb. plate

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9/20/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 4 Rounds: 25 Push Press (95/65) 50 Calorie Row 100 Double Unders *30 minute Cap

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9/19/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Deadlift (5, 5, 5, 5, 5 ) Metcon (No Measure) Every minute on the minute for 10 minutes: Odd: 10 BB Front Rack Reverse Lunges Even: 30 second max strict pullups Supplemental...

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9/18/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (3 Rounds for reps) Amrap 6 minutes: 6 Overhead Squats (75/55) 8 Toes to Bars 10 Box Jumps Step Downs (24/20) rest 3 minutes x 3 sets *start at the top for each set...

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9/17/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Hang Power Clean (3, 3, 3, 3, 3) Metcon (Time) 21-18-15-12-9-6-3 Kettlebell Swings (53/35) Burpees * 12 minute Cap Supplemental Metcon (Time) For Time: 50 Strict Handstand...

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GTL X

Crossfit RXD – Power Hour View Public Whiteboard A1: Close Grip Bench Press (50% for 1 minute for 3 sets) A2: Kettlebell Farmer’s Walk (200m for 3 sets) B1: KB Bench Press (Heavy 5×5) B2: Chin Up (Bodyweight: AMRAP x 5 sets)...

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