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)

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...

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...

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

Crossfit RXD – Power Hour View Public Whiteboard A: Weighted Dip (1RM) B: Chin Up (5% of BW x25 total reps (+5 at bodyweight)) C: Bench Press (70% x 36 total repetitions ) D: Shermaine Complex (45/35 x 15 for 4 sets) French Press...

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (Time) For Time: 60 cal row 50 wall balls (20/14) 40 toes to bar 30 front rack lunges (95/65) 20 Shoulder to Overhead (95/65) 10 muscle ups or (20 CTB Pullups)...