2/7/18

Crossfit RXD – Strength & Conditioning Metcon Metcon (5 Rounds for time) 5 Rounds @ consistent pace: 15 Calorie Row 10 Overhead Squats (95/65) 15 Knees to Elbows 10 Bar facing Burpee over Barbell rest 2 minutes*Each round should take...

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week 4 day 1

Crossfit RXD – OLY Weightlifting power snatch + ohs (50%/3+1×2 60%/3+1×2 65%/3+1 70%/3+1×3) percentage based off of best snatch. focus: catching barbell high and fast, stability in lockout snatch deadlift...

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Open 16.4

Crossfit RXD – Strength & Conditioning Supplemental CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts 55 Wall-Ball Shots 55 Calorie Row 55 Handstand Push-ups Boys 14-15 – 135# Deadlift + 14# Wall-Ball...

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2/05/18

Crossfit RXD – Strength & Conditioning Clean Complex (Build to a heavy complex (touch and go)) 3 Squat Cleans + 2 Hang Squat Cleans + 1 Front SquatTake 15 minutes to build to a heavy complex Metcon (No Measure) EMOM 10 minutes: Odd: 5...

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2/2/18

Crossfit RXD – Strength & Conditioning Metcon “Marston” (AMRAP – Rounds and Reps) Amrap 20 minutes: 1 Deadlift (315/225)(405/285) 10 Toes to Bars 15 Bar Facing Burpees*Note: “Marston” as written is 405/285. To...

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weightlifting 1/2/18

Crossfit RXD – OLY Weightlifting ha: hang clean + push press (40%/ 2+1×2 50%/ 2+1 60%/ 2+1 65%/2+1 ) percentages based off best push press clean + jerk (50%/ 1+2×2 60%/ 1+2×2 65%/1+2×4)...

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2/1/18

Crossfit RXD – Strength & Conditioning Metcon Metcon (No Measure) Emom 30 minutes: Minute 1: 10 Chest to Bar Pullups Minute 2: 5 Thrusters (135/95) Minute 3: 10 Assault Bike Calories

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1/31/18

Crossfit RXD – Strength & Conditioning Metcon Metcon (5 Rounds for time) Every 4 minutes for 20 minutes: 12 Handstand Pushups 15 Deadlifts (185/135) 18/15 Calorie Row Supplemental A: 1000m Row (Time) Max Effort 1000m Row Metcon (Time)...

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weightlifting 30/1/18

Crossfit RXD – OLY Weightlifting snatch push press + ohs (40% / 2+1 x2 50% /2+1 60% /2+1 65% /2+1×2) percentages based off best ohs hang power snatch (50% /4×2 55%/ 4 60%/ 4 65% /4×2)...

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1/30/18

Crossfit RXD – Strength & Conditioning Weightlifting Back Squat (5, 3, 1, 5, 3, 1) Metcon (No Measure) Emom 10 minutes: 20 Double Unders 10 Pushups 1 Squat Clean (205/145)

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1/29/18

Crossfit RXD – Strength & Conditioning Metcon A: Metcon (AMRAP – Rounds and Reps) Amrap 6 minutes: 10 Power Snatches (75/55) 10 Burpees 35 Double Unders rest 2 minutes x 2 sets Rest 5 minutes between parts A & B B: Metcon...

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