4/25/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For time: 50 Wallballs (20/14) 10 Ring Muscle ups 40 Wallballs 8 Ring Muscle Ups 30 Wallballs 6 Ring Muscle ups 20 Wallballs 4 Ring Muscle ups 10 Wallballs 2...

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4/24/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 20 minutes: 400 Meter Run 30 Dumbbell Snatches (50/35) 20 Sit-ups 10 Box Jump Overs (24/20) *DB Snatches do NOT have to be...

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4/23/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard A1: Deadlift (4 x 8 ) A2: Push-ups (max reps) B: Metcon (Time) For Time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Front Squat (155/105) Burpee Box Step-Overs

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4/22/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 4 rounds for time: 15 power clean and jerks (115/75) 50 double unders 15 toes to bars 50 double unders Supplemental Clean Complex 3 Hang Power Cleans + 2 Front...

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CHAMBER 21

Crossfit RXD – Power Hour View Public Whiteboard A: Paused Back Squat (4RM) B: Paused Back Squat (85% of A for 5 sets of 3 repetitions ) C1: Back Extension (4 sets of 15 repetitions) C2: French Press (Empty Bar for 4 sets of 15...

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4/19/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard A1: Bench Press (4 x 8 reps ) rest 1 minute A2: Ring Rows (4 x 8-10 reps @ 3 second descent) Metcon (Time) For time: 400 Meter Run 50 Push Press (135/95) *complete 5 burpees...

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4/17/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for time) Every 5 minutes for 5 sets: 500/400 Meter Row 10 Hang Power Cleans (155/105) 50 Double Unders *rest the remainder of 5 minutes **record time for...

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4/16/2019

Crossfit RXD – Strength & Conditioning View Public Whiteboard A1: Front Squat (4 x 10 reps @ 50-55% of 2 rm) rest 1 minute between A2 A2: Weighted Pull-ups (4 x 5 reps @ moderate weight) *rest 1 minute between A1 **weight recorded...

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4/15/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for time) 5 Rounds: 200 meter run 10 power snatches (95/65) 10 burpee box jump overs (24/20) 200 meter run Rest 3 minutes *record time for each round **goal...

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CHAMBER 20

Crossfit RXD – Power Hour View Public Whiteboard A1: DB Neutral Grip Overhead Press (3 sets of 8 repetitions) A2: DB Arnold Press (3 sets of 8 repetitions ) A3: Paused DB Lateral Raise (3 sets of 8 repetitions ) B: Paused Back Squat (6RM)...

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4/12/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Emom 20 minutes: Odd: 5 Power Clean and Jerks (115/75) rx+ (135/95) Even: 5 Strict Pullups, 10 Pushups, 15 Air Squats

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