BDP 6

Crossfit RXD – Power Hour View Public Whiteboard A: Bench Press (90%x1, 92.5%x1, 95%x1, 90%x1) B: Weighted Chin Up (5% of bodyweight x30 total reps) C: Barbell Biceps Curl (35/45x 100 total reps) D: DB Arnold Press...

Read more

4/27/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Deadlift (5, 5, 5, 5, 5 @ 75-80%) Complete a set of 5 every three minutes Metcon (Time) For time: 100 Wallballs (20/14) *complete 5 Burpees at the top of every minute...

Read more

4/26/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 25 minutes: 20 Pushups 30 Situps 40 Calorie Row

Read more

4/25/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Weightlifting A1: Back Squat (4,4,4,4 @ 80-85%) A2: Weighted Pull-ups (3,3,3,3 @ 80-90% 3RM) Metcon (Calories) 4 sets @ 100% 15 KB Swings (53/35) :15 Assault...

Read more

4/24/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for time) Every 5 minutes for 25 minutes: 200 Meter Run 10 Hang Power Cleans (135/95) 10 Burpees 10 Toes to Bars *record time for each round

Read more

4/23/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (No Measure) EMOM 20 minutes: Odd: 15 Pushups + 15 Air Squats Even: 10 Alternating DB Snatches (50/35) Supplemental Snatch Complex (Pull + Hang) (1+1 x 5 sets)...

Read more

4/20/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Strict Press (6, 6, 6, 6, 6 @ 60-65% of 1 rm) Every 3 minutes for 5 sets Metcon (Time) 21-15-9: Front Squats (115/75) Ring Pushups Sit ups

Read more

4/19/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (3 Rounds for reps) 3 Rounds: 3:00 Calorie Row 2:00 Calorie Bike 1:00 Deadlifts (185/135) Rest 2:00

Read more

4/18/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for time) Every 4 minutes for 20 minutes complete: 20/18 Calorie Row 35 Double Unders 200 Meter Run rest the remainder of the four minutes *record time for...

Read more

4/17/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard A1: Weighted Pull-ups (5, 5, 5, 5) A2: Ring FLR (:45 hold x 4 sets) Ring Front Lean and Rest Hold Metcon (No Measure) Emom 10 minutes: Odd: 15 Knees to Elbows Even: 15...

Read more

4/16/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Back Squat (5, 5, 5, 5, 5 @ 80% of 1 rm) Complete a set at the top of every three minutes. Metcon (AMRAP – Reps) Four Sets for total reps: :30 Hang Power Cleans...

Read more

4/13/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Deadlift (6, 6, 6, 6, 6 @ 70-75% of 1 rm) *Complete the set at the top of every 3 minutes (i.e. EMOM format) **Not touch n’ go Metcon (No Measure) 4 Sets not for...

Read more