Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For time: 50 Box Jumps (24/20)(30/24) 50 Kettlebell Swings (53/35)(70/53) 50 Knees to Elbows 50 Wallballs (20/14)(30/20) 50 Burpees *2nd numbers are for RX+...

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Weight) Emom 8 Minutes: Power Clean + Hang Squat Clean *Use 70-80% of 1 rm Metcon (AMRAP – Rounds and Reps) Amrap 10 minutes: 9 DB Hang Squat Cleans 7 DB...

Crossfit RXD – Power Hour View Public Whiteboard A1: Barbell Hip Thrust (175/115 for 4 sets of 12) A2: Sumo Deadlift (175/115 for 4 sets of 12) B: Weighted Chin Up (1RM) C: Weighted Chin Up (80% for 15 total repetitions) D...

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 27-21-15-9 Squat Cleans (95/65) Ring Dips

Crossfit RXD – Strength & Conditioning View Public Whiteboard Candy (Time) 5 Rounds for time: 20 Pull-ups 40 Push-ups 60 Air SquatsIntermediate Option 4 rounds for time of: 20 pull-ups 40 push-ups 60 squats Beginner Option 4 rounds for...

Crossfit RXD – Power Hour View Public Whiteboard A: Weighted Dip (5RM) B: Weighted Dip (80% of B for 5 sets of 3 repetitions) C1: Barbell Hip Thrust (155/105 for 4 sets of 15 reps) C2: Curtsey Lunge (Bodyweight x 4 sets, 6 reps per leg...