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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9/14/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 15 minutes: 30 Double Unders 10 Hang Power Cleans (115/75) 30 Double Unders 10 Thrusters

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9/13/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (3 Rounds for reps) Amrap 5 minutes: 6 Power Snatches (95/65) 8 CTB Pullups 10 Box Jump Step Downs (24/20) rest 2 min x 3 sets *start back at the top for each...

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9/12/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Push Press (8, 6, 4, 8, 6, 4) Metcon (Weight) 5 Rounds Not for time: 10 BB Curls 10 BB Shoulder Press 10 Hand Release Pushups 10 Strict Knees to Elbows rest 1 minute *pick a...

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9/11 WOD

Crossfit RXD – Strength & Conditioning View Public Whiteboard 9/11 WOD (Time) 10 Rounds: 9 Burpee Box Jump Overs (24/20) 11 Wallballs (20/14) 1 Squat Clean (Heavy) *30 minute time caprecord weight used Supplemental ()

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9/10/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Back Squat (3, 3, 3, 3 @ 75-80% using 23X1 Tempo) Metcon (AMRAP – Rounds and Reps) Amrap 10 minutes: 20 Russian KB Swings (53/35) 10 Goblet Squats 5 Strict Pullups...

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