5/8/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (3 Rounds for reps) AMRAP 6 min: 6 Hang Power Cleans (115/75) 9 Push ups 12 Box jump step downs (24/20) rest 3 min x 3 sets

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5/7/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Back Squat (3, 3, 3, 3, 3 @ 85-90%) Complete a set every 3:30 Metcon (No Measure) Emom 10 minutes: Odd: 20 Kettlebell Swings (53/35) Even: 15 Burpees Supplemental Metcon...

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BPD 7

Crossfit RXD – Power Hour View Public Whiteboard A: Bench Press (85%x15 total reps) B1: Benched Arnold Press (4×15) B2: Klokov Press (4×5) C1: Curtsey Lunge (53/35×8 Each Leg x3 sets) C2: Kettlebell Farmer’s Walk...

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5/4/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (3 Rounds for reps) In 6 minutes complete: 30/25 Calorie Row 20 No Push Up Burpees Amrap CTB Pullups (Rd 1), Pullups (Rd 2), Toe to Bars (Rd 3) rest 3 minutes...

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5/3/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (Time) 5 rounds: 400 meter run 15 Knees to Elbows 30 Double unders

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5/2/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (5 Rounds for reps) Amrap 3 minutes: 4 Hang Squat Cleans (95/65) 6 Box Jump Overs (24/20) 8 Air Squats rest 1 minute x 5 sets Supplemental Metcon (3 Rounds for...

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5/1/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (Time) For time: 1000 Meter Row 20 Toes to Bars 30 Deadlifts (225/155) 40 Wallballs (20/14) 50 Lateral Burpees over Barbell

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4/30/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Weightlifting Strict Press (5, 5, 5, 5, 5 @ 65-70%) At the top of every three minutes Metcon Metcon (Time) 21-15-9 200 Meter Run Shoulder to Overhead (135/95) Box Jumps...

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BDP 6

Crossfit RXD – Power Hour View Public Whiteboard A: Bench Press (90%x1, 92.5%x1, 95%x1, 90%x1) B: Weighted Chin Up (5% of bodyweight x30 total reps) C: Barbell Biceps Curl (35/45x 100 total reps) D: DB Arnold Press...

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4/27/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Deadlift (5, 5, 5, 5, 5 @ 75-80%) Complete a set of 5 every three minutes Metcon (Time) For time: 100 Wallballs (20/14) *complete 5 Burpees at the top of every minute...

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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

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4/25/18

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...

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