CHAMBER 17

Crossfit RXD – Power Hour View Public Whiteboard A: Bench Press (1RM) B1: Barbell Row (Heavy for 5 sets of 8) B2: Chin Up (5 sets of 8 repetitions) B3: DB Floor Chest Fly (5 sets of 8 repetitions) C1: Seated DB Arnold Press (5 sets of 8...

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19.4

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3...

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3/14/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 3 rounds for time: Row 500 meters 15 strict pull-ups 30 push-ups Then, Practice L-sits for 10 minutes

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3/13/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 5 Rounds for time: 400 Meter Run 10 Shoulder to Overhead (145/100) Supplemental Metcon (No Measure) Emom 12 minutes: 0-4 minutes: 5 squat snatches (95/65) 4-8...

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3/12/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

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3/11/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard CrossFit Games Open 12.5 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar...

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CHAMBER 16

Crossfit RXD – Power Hour View Public Whiteboard A: Floor Press (1RM) A1: DB Floor Press (Heavy for 4 sets of 20 repetitions) A2: Barbell Hip Thrust (Heavy for 4 sets of 20 repetitions) B1: Kettlebell Farmer’s Walk (3 sets of 50...

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3/8/19

Announcements Welcome Coach Ryan! Be sure to introduce yourself to Coach Ryan this week. RXD Open Week#3: Friday Night Lights at 6pm Crossfit RXD – Strength & Conditioning View Public Whiteboard Crossfit Games Open 19.3 (Ages 16-54)...

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3/7/19

Announcements Welcome Coach Ryan! Be sure to introduce yourself to Coach Ryan this week. RXD Open Week#3: Friday Night Lights at 6pm Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps)...

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3/6/19

Announcements Welcome Coach Ryan! Be sure to introduce yourself to Coach Ryan this week. RXD Open Week#3: Friday Night Lights at 6pm Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 10, 9, 8, 7, 6, 5, 4, 3...

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3/5/19

Announcements Welcome Coach Ryan! Be sure to introduce yourself to Coach Ryan this week. RXD Open Week#3: Friday Night Lights at 6pm Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps)...

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3/4/19

Announcements Welcome Coach Ryan! Be sure to introduce yourself to Coach Ryan this week. RXD Open Week#3: Friday Night Lights at 6pm Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Weight) Build to a heavy Power...

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