3/24/18

Crossfit RXD – Power Hour View Public Whiteboard A: Close Grip Bench Press (Find a new 1RM) B1: RFESS (4×8 Each) B2: Kettlebell Farmer’s Walk (4×50 Meters (Green/Blue)) B3: KB RDL (4×10) C1: Banded Hammer Curls...

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Crossfit Games Open 18.5

Crossfit RXD – Strength & Conditioning View Public Whiteboard CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/...

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3/22/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (Time) For Time: 125 Double Unders 1,000 Meter Row 75 Wallballs (20/14) 1 Mile Assault Bike 125 Double Unders

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clean from hang

Crossfit RXD – OLY View Public Whiteboard Weightlifting clean from below knee(pause below knee) (50%/2×5) hang clean from above knee + split jerk (60%/2+2 70%/2+2 75%/1+1 80%/1+1×3)

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3/21/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Weightlifting Deadlift (Build to a heavy set of 5 for the day) 2 warm up sets Metcon Metcon (Time) 5 Rounds for time: 10 Deadlifts (65% of above) 10 Burpee Over Barbell...

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3/20/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) A) 5 Rounds of: 6 Hang Power Cleans (155/105) 8 Burpee Box Jumps (24/20) 10 Toes To Bars rest 1:00 Metcon (AMRAP – Reps) Tabata situps: 8 sets for max...

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snatch from hang

Crossfit RXD – OLY View Public Whiteboard Weightlifting snatch from below knee (pause below knee) (50%/2×5 ) hang snatch above knee (60%/2×2 70%/2×2 75%/1 80%/1×3)

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3/19/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Weightlifting Front Squat (Build to a heavy 3 rep for the day in 5 sets) Metcon (Time) 3 Rounds: 15 Thrusters (95/65) 15 CTB Pullups 400 Meter Run

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Week 10

Crossfit RXD – Power Hour View Public Whiteboard A1: Close Grip Bench Press ((70%x2) x5) B1: Klokov Press (3×25) B2: Plate Raise (3×12) B3: Banded Reverse Curl (3×12) C1: Plank (4×30 seconds with weight) C2: Banded...

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Crossfit Games Open 18.4

Crossfit RXD – Strength & Conditioning View Public Whiteboard Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand...

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3/15/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon () Metcon (Time) 21-18-15-12-9-6-3 Calorie Row Kettlebell Swings (53/35) *complete 5 Burpee Box Jumps (24/20) after each round.

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clean work

Crossfit RXD – OLY View Public Whiteboard Weightlifting no feet no contact full muscle clean (50%/3×5) touch n go clean (60%/2×2 70%/2×2 80%/2×2)

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