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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Week 8

Crossfit RXD – Power Hour View Public Whiteboard A1: Close Grip Bench Press ((85%) x 15 Total Repetitions) B1: Kettlebell Farmer’s Walk (3x60ft (HEAVY)) B2: Chin Up (3×8 (31X5)) B3: Banded Hammer Curls (3×20) C1: Klokov...

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18.2

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you...

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3/01/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Dragon (Time) For time: 100 Calorie Row 100 Kettlebell Swings (53/35) 100 Double Unders 100 Pushups

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2/28/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (Time) 15-12-9 Thrusters (95/65) Burpee over barbell Rest 3 minutes Metcon (Time) 12-9-6 Thrusters (115/75) Burpee over barbell Rest 3 minutes Metcon (Time)...

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snatch work

Crossfit RXD – OLY View Public Whiteboard Weightlifting no feet power snatch (slow to hip) (50%/4×4) touch n go power snatch (60%/3×2 70%/3×2 80/2×4)

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2/27/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (Time) A) Four Rounds: 10 Power Snatches (95/65) 12 Burpees 14 Pullups 16 Wallballs (20/14) 200 Meter Run rest 1 minute

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2/26/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Squat Jump Row Hell (5 Rounds for calories) Five 3-minute rounds of: 10 Front squats (185/125) 10 Box Jumps (30/24) Row for max calories Rest 3 minutes between...

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Week 7

Crossfit RXD – Power Hour View Public Whiteboard A1: Close Grip Bench Press (70% 2×6 ) B1: GHD Situps (3×15) B2: Curtsey Lunge (3×8 Each Leg (KB)) C1: Plank (6×20 Seconds (HEAVY)) C2: Barbell curls (6×12) D1...

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OPEN WOD 18.1

Crossfit RXD – Strength & Conditioning View Public Whiteboard Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal...

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