3/14/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (No Measure) Every minute on the minute for 20 minutes: Odd: 5 CTB Pullups + 10 Pushups + 15 Air Squats Even: 200 Meter Run*Modify reps and distance to...

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snatch work

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

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3/12/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Weightlifting power clean + power jerk (Build to a heavy single for the day) percentages based off of best c and j. focus: catching high and tight, timing in jerk Metcon...

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Week 9

Crossfit RXD – Power Hour View Public Whiteboard A1: Close Grip Bench Press ((90%x2), (92.5%x1), 95%x1)) B1: Dips (5×10) B2: Banded Hammer Curls (5×15) C1: Farmer’s Carry (1×8 minutes) D1: KB Bench Press...

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Crossfit Games Open 18.3

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100...

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3/08/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (Time) 5 sets: 400 Meter Run 20 Jumping Lunges 5 strict pull ups 3 Strict press – 75% of 1rm rest 1 minute

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hang position above knee

Crossfit RXD – OLY View Public Whiteboard Weightlifting hang clean above knee + no feet power jerk (50%/2+2 60%/2+2 70/2+1×2 75%/1+1×3) clean deadlift slow down (90%/2×2 100%/2×2 110%/2×2)

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“Havana”

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb...

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3/06/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For time: 2,000 Meter Row 100 Wallball Shots (20/14) 20 Muscle Ups Scaling Choose modifications that allow you to complete each exercise with little rest...

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3/05/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Push Jerk (Build to a heavy single for the day in 10 minutes) Metcon (AMRAP – Rounds and Reps) Amrap 15 minutes: 5 Deadlifts (115/75) 10 Shoulder to Overhead 15 Box...

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