12/22/17

Crossfit RXD – Strength & Conditioning Metcon Metcon (Time) Every 4 minutes for 5 rounds complete: 30 Air Squats 20/15 Calorie Row 7 Clean and Jerks (115/80) *score is slowest round

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12.21.17

Crossfit RXD – CrossFit Kids Warm-up Warm-up (No Measure) Stocking Surprise! Weightlifting Front Squat 5×3 Metcon Metcon (Time) 5 rounds: 8 DB thrusters 8 jumping pull ups 8 ab mat situps CF Kids Games Metcon (No Measure) 3-2-1...

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12/20/17

Crossfit RXD – Strength & Conditioning Weightlifting Front Squat (3, 3, 3, 3, 3) Build to a heavy 3 rep for the day in 5 sets Metcon (No Measure) Every minute on the minute for 12 minutes: Odd: 15/12 Calorie Row Even: 6 Thrusters...

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12/19/17

Crossfit RXD – CrossFit Kids Warm-up Warm-up (No Measure) 3 rounds: 50m run 1 wall walk 5 air squats Weightlifting Strict Press (6×1 ) Metcon Metcon (AMRAP – Reps) Tabata :25 work/:10 rest of -Wall balls -Leg lifts -DB push press...

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12/19/17

Crossfit RXD – Strength & Conditioning Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5 Minutes: 6 Power Snatches (95/65) 8 Toes to Bars 10 Burpee over Barbell rest 2 minutes x 3 sets Supplemental Jerk Complex (1.1.1) Push Press +...

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12/18/17

Crossfit RXD – Strength & Conditioning Metcon Metcon (AMRAP – Reps) 1 Minute of Squat Cleans (135/95) 1 Minute of Push Jerks 2 Minutes of Squat Cleans 2 Minutes of Push Jerks 3 Minutes of Squat Cleans 3 Minutes of Push Jerks...

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11/16/17

Crossfit RXD – Power Hour A1: Incline Bench Press Work up to a heavy double B1: Dumbbell Row 5×4 B2: Chin Up (4×15) C1: Barbell Hip Thrust Work up to a heavy 10 D1: Barbell Hip Thrust (Take 80% and perform 15 total reps)...

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12/15/17

Crossfit RXD – Strength & Conditioning Metcon Metcon (No Measure) Every 5 minutes for 20 minutes: 30 Alternating Dumbbell Snatches (50/35) 20 Burpees 10 Chest To Bar Pullups 200 Meter Run *rest the remainder of 5 minutes

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12/14/2017

Crossfit RXD – CrossFit Kids Warm-up Warm-up (No Measure) Partner Relay Run 50m 5 KB DL Tag partner x4 sets Weightlifting Deadlift (5×5) Metcon Metcon (Time) 5 rounds for time: 8 cal row 8 KB SDLHP 8 walking lunges (total) CF Kids...

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12/14/17

Crossfit RXD – Strength & Conditioning Metcon (Time) 6-8 sets @ 80% Consistent effort: 15 Cal Assault Bike 5 Box Jump Step Downs (30/24) 200 Meter Run 35 Double Unders 6 Strict Toes to Bars 10 Cal Row rest 1 minute *SAME TIMES PER...

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12/13/17

Crossfit RXD – Strength & Conditioning Weightlifting Clean Deadlift (3, 3, 2, 2) Clean DeadliftMaintain Proper Form for Clean Metcon (AMRAP – Reps) 3 Sets for total reps and calories: :30 Power Cleans (95/65) :30 No Pushup Burpee...

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