Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Every minute on the minute for 28 minutes: Min 1: 10 Bench Press Min 2: 5 Strict Pullups + 10 Goblet Squats (70/53) Min 3: 10 Burpee Box Jumps (24/20)...

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (6 Rounds for time) A) 6 sets @ consistent effort 15 cal Row 5 Chest to Bar Pullups 7 Burpees 9 Pullups 11 Shoulder to Overhead (95/65) rest 2 minutes Supplemental...

Crossfit RXD – Strength & Conditioning View Public Whiteboard Hang Power Clean (3, 3, 3, 3, 3, 3, 3 (7 sets)) Supplemental Metcon (No Measure) Assault Bike :30 on/:30 slow spin On = 85% aerobic x 28 sets rest walk 2:00 every 7 sets...

Crossfit RXD – Power Hour View Public Whiteboard A1: Barbell Hip Thrust (105/135 for 15 repetitions for 4 sets) A2: BB Seated Good Morning (Bar for 20 repetitions for 4 sets) A3: Seated Klokov Press (Bar for 15 repetitions for 4 sets) B1...

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (8 Rounds for time) 8 Sets @ consistent effort: 8 Pullups 8 Burpees 10 Toes to Bars 10 Shoulder to Overhead (115/75) rest 2 minutes

Crossfit RXD – Strength & Conditioning View Public Whiteboard A: Back Squat (Build to a heavy set of 5) B: Back Squat (5, 5, 5, 5 @ 90 % of part A) Metcon (No Measure) 4 sets not for time: 10 Single Arm KB Thrusters (53/35) L/arm...