12/21/18

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)...

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12/20/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 15 minutes: 6 Squat Cleans (135/95) 9 box jump overs (24/20) 12 Hand Release Pushups

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12/19/18

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...

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12/18/18

Crossfit RXD – Renegade Training View Public Whiteboard Metcon (Time) 21-15-9 Box Jump Overs (24/20) Power Cleans (115/75) CTB Pullups Front Squats Lateral Burpee over barbell Push Jerks

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12/18/18

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...

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12/17/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 18-15-12-9-6-3 reps for time of: Thrusters (75/55) Power snatches Toes-to-Bars Supplemental Snatch Complex (1+1+1 x 5 sets @ moderate ) Snatch High Pull + Hang...

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CHAMBER 7

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...

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12/14/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for time) 5 Rounds of: 200 Meter Run 20 Wallballs (20/14) 10 Chest to Bar pull-ups 20 Kettlebell Swings (53/35) 35 Double Unders rest walk 2:00Each round...

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10/26/18

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

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10/25/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (4 Rounds for calories) 4 sets: :20 Assault Bike for max cals rest 3:00 Metcon (AMRAP – Rounds and Reps) Amrap 12 minutes: 20 Russian Kb swings (53/35) 15 no...

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10/24/18

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...

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10/23/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) EMOM 24 minutes: Min 1 – 15 Deadlifts (185/125) Min 2 – 15/10 Pushups + 15 Air Squats Min 3 – 50 Double Unders Min 4 – Rest...

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