7/22/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Weight) Emom 8 minutes: 1 Power Snatch + 1 Hang Squat Snatch Straight Eights (AMRAP – Rounds and Reps) Amrap 16 minutes: 8 Power Snatches (115/75) 8 Burpee Box...

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7/20/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For total time: 3 rounds 400 meter run 12 no push-up burpees 12 alternating jumping lunges Directly into 3 rounds 400 meter run 20 kettlebell swings 50 double...

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7/19/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Bulkhead (AMRAP – Rounds and Reps) Amrap 20 minutes: 12 Burpees 10 Hang Power Cleans (95/65) 8 Front Squats 6 Shoulder to Overhead

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7/18/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Skill Session Handstand Push-ups (Emom 8 minutes: low count for quality) Pick the scaled version or most difficult version you need to work on the most. i.e. handstand hold...

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7/17/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run Supplemental Metcon (3 Rounds for time) 5 rope climbs as fast as...

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7/16/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Back Squat (10, 8, 6, 10, 8, 6) *second wave heavier than first **rest 1-2 minutes between sets Metcon (AMRAP – Reps) 10min EMOM: odd: Amrap 40 sec. Russian KB Swings...

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7/15/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Snappy (3 Rounds for reps) Amrap 5 minutes: 5 Hang Squat Snatches (75/55) rx+ (95/65) 5 Overhead Squats 5 burpee over barbell 5 chest to bar pullups Rest 2 minutes X 3 sets...

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7/13/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Core Volt (Time) For time: 800 meter run 50 Push Press (65/45) 50 Situps 600 meter run 40 Push Press 40 Situps 400 meter run 30 Push Press 30 Situps

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7/12/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Bravo Zulu (Time) For time: 20 Burpees 6 Rounds of the Chief 15 Burpees 5 Rounds of the Chief 10 Burpees 4 Rounds of the Chief 5 Burpees 3 Rounds of the Chief *1 round of...

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7/11/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Castaway (Time) For time: 3, 6, 9, 12, 9, 6, 3 Jerks (135/95) rx+ (155/105) 15/12 Calorie Row *15 minute time cap

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7/10/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Every 2 minutes for 20 minutes: #1 – 15 Wallballs (20/14) + 10 Burpees #2 – 10 Deadlifts (185/135) + 20 Alternating Jumping Lunges *Alternate...

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7/9/19

Crossfit RXD – Strength & Conditioning View Public Whiteboard Boomerang (5 Rounds for time) Every 4 minutes for 20 minutes: 200 Meter Run 15 Pullups 12 Alternating Double Kettlebell Push Press (6/arm)(53/35) 9 Box Jump overs...

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