3/26/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Deadlift (In 20 minutes build to a 2rm) Metcon (AMRAP – Rounds and Reps) Amrap 12 minutes: 12 Russian Kettlebell Swings (70/53) 12 Burpee Box Step OVers (24/20)

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3/25/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Strict Cindy (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 5 strict pull-ups 10 pushups 15 squats*full range of motion on pull-ups...

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CHAMBER 18

Crossfit RXD – Power Hour View Public Whiteboard A1: Paused DB Lateral Raise (2 sets of 35 repetitions) A2: Seated DB Arnold Press (2 sets of 15 repetitions) A3: DB Bench Press (2 sets of 20 repetitions) B1: Snatch Grip RDL (stand on 1 red...

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3/22/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes Crossfit Games Open 19.5 Scaled...

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3/20/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 15 minutes: 12 Back Squats (135/95) 12 Toes to Bar 12 Box Jumps (24/20) *take the bar off the floor Supplemental Metcon (Weight)...

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3/19/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 5 Rounds of: 20 Wallballs (20/14) 15 Kettlebell Swings (53/35) 10 Burpees 30 Double Unders rest 1 minute

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3/18/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps) Includes Masters up to 54 years old 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar...

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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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