6/24/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Front Squat (6 sets x 2 reps) Tie Dye (AMRAP – Reps) Amrap 10 minutes: 2-4-6-8-10 etc… Power Cleans (185/125) Ring Muscle ups *scale bar MU’s –> CTB...

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6/19/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Zinc (6 Rounds for time) 6 Sets: 7 Front Squats (165/115) 9 Pullups 11 Pushups 200 Meter Run rest 2 minutes*Barbell starts off the floor **record time for each round ***each...

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6/18/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Flustered (3 Rounds for reps) Amrap 5 minutes: 5 Thrusters (95/65) 7 Box Jump overs (24/20) 9 No Pushup Burpees rest 2 minutes x 3 sets

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6/17/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Deadlift (6 sets x 2 reps) Metcon (AMRAP – Rounds and Reps) Amrap 7 minutes: 50 Double Unders 10 Overhead Squats (95/65) Supplemental Metcon (Time) 6 sets: 300 Meter...

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6/14/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Emom 30 minutes: Min 1: 12/10 assault bike calories Min 2: 5 Deadlifts (245/165) Min 3: 12 Burpees Min 4: 10 Back Squats (135/95) Min 5: rest

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6/13/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Calamity (Time) For Time: Buy in: 120 Double Unders 4 Rounds: 15 Toes to Bars 15 Sumo Deadlift High Pulls (75/55) then Buy out: 120 Double Unders

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6/12/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Hot Pocket (AMRAP – Rounds and Reps) Amrap 20 minutes: 200 Meter Run 7 Power Cleans (135/95) 5 Shoulder to Overhead *run equals 1 rep Metcon (Time) For time: 50 Strict...

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