Daily Blog – Page 191

Apr 25, 2018 by Todd 373

4/26/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 25 minutes: 20 Pushups 30 Situps 40 Calorie Row

Apr 24, 2018 by Todd 406

Crossfit RXD – Strength & Conditioning View Public Whiteboard Weightlifting A1: Back Squat (4,4,4,4 @ 80-85%) A2: Weighted Pull-ups (3,3,3,3 @ 80-90% 3RM) Metcon (Calories) 4 sets @ 100% 15 KB Swings (53/35) :15 Assault...

Apr 23, 2018 by Todd 376

4/24/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for time) Every 5 minutes for 25 minutes: 200 Meter Run 10 Hang Power Cleans (135/95) 10 Burpees 10 Toes to Bars *record time for each round

Apr 22, 2018 by Todd 383

4/23/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (No Measure) EMOM 20 minutes: Odd: 15 Pushups + 15 Air Squats Even: 10 Alternating DB Snatches (50/35) Supplemental Snatch Complex (Pull + Hang) (1+1 x 5 sets)...

Apr 19, 2018 by Todd 400

4/20/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Strict Press (6, 6, 6, 6, 6 @ 60-65% of 1 rm) Every 3 minutes for 5 sets Metcon (Time) 21-15-9: Front Squats (115/75) Ring Pushups Sit ups

Apr 18, 2018 by Todd 393

4/19/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (3 Rounds for reps) 3 Rounds: 3:00 Calorie Row 2:00 Calorie Bike 1:00 Deadlifts (185/135) Rest 2:00

Apr 17, 2018 by Todd 367

4/18/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for time) Every 4 minutes for 20 minutes complete: 20/18 Calorie Row 35 Double Unders 200 Meter Run rest the remainder of the four minutes *record time for...

Apr 16, 2018 by Todd 411

4/17/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard A1: Weighted Pull-ups (5, 5, 5, 5) A2: Ring FLR (:45 hold x 4 sets) Ring Front Lean and Rest Hold Metcon (No Measure) Emom 10 minutes: Odd: 15 Knees to Elbows Even: 15...

Apr 15, 2018 by Todd 371

4/16/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Back Squat (5, 5, 5, 5, 5 @ 80% of 1 rm) Complete a set at the top of every three minutes. Metcon (AMRAP – Reps) Four Sets for total reps: :30 Hang Power Cleans...

Apr 12, 2018 by Todd 387

4/13/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Deadlift (6, 6, 6, 6, 6 @ 70-75% of 1 rm) *Complete the set at the top of every 3 minutes (i.e. EMOM format) **Not touch n’ go Metcon (No Measure) 4 Sets not for...

Apr 12, 2018 by Todd 467

BDP TP1 W3

Crossfit RXD – Power Hour View Public Whiteboard A: Bench Press ((85% x2) x5) B: Weighted Chin Up ((10%x5)x5) C: Barbell curls (45/35×100 Total ) D: JM Press ((50%xAMRAP)x3)

Apr 11, 2018 by Todd 339

4/12/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 4 rounds: 300 meter row 200 meter run 15 burpees Rest 3 minutes