“The Lyon”

Crossfit RXD – Strength & Conditioning Metcon Metcon (5 Rounds for time) “The Lyon” 5 rounds, each for time of: 165/115 lb. squat cleans, 7 reps 165/115 lb. shoulder-to-overheads, 7 reps 7 burpee chest-to-bar pull-ups Rest...

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1/4/18

Crossfit RXD – Strength & Conditioning Metcon Metcon (Time) 3 Rounds for Time: 30 Wallballs (20/14) 20 Toes to Bars 1k Row

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1/3/18

Crossfit RXD – Strength & Conditioning Metcon A: Metcon (AMRAP – Rounds and Reps) A) Amrap 6 minutes: 10 Alternating DB Snatches (50/35) 10 Burpees rest 2 min x 2 sets rest 5 minutes B: Metcon (AMRAP – Rounds and Reps) B)...

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1/2/18

Crossfit RXD – Strength & Conditioning Weightlifting Back Squat (8, 6, 4, 8, 6, 4 ) 2nd wave should be heavier than 1st Metcon Metcon (Time) For time: 10 Thrusters (135/95) 50 Double Unders 8 Thrusters 40 Double Unders 6 Thrusters 30...

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12/30/17

Crossfit RXD – Power Hour A1: Neutral Grip Dumbbell Bench Press (3×8 (81X1)) A2: Chin Up (3×12) A2: Chin Up (3×12) B1: Dips (3×8 (81X1)) B2: Weighted Box Step Up (20″ Or Less) (3×8 Per Leg) B3: Curtsey Lunge...

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12/29/17

Crossfit RXD – Strength & Conditioning Weightlifting Romanian Deadlift (5, 5, 5, 5, 5) Metcon (Time) 4 Rounds for Time: 60 Double Unders 30 Situps 15 Russian Kettlebell Swings (70/53) Supplemental Snatch (1.1.1.1.1 @ 70-75% rest...

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12/28/17

Crossfit RXD – Strength & Conditioning Metcon Metcon (AMRAP – Rounds and Reps) Amrap 20 minutes: 10 Sumo Deadlift High Pulls (95/65) 10 Front Squats 10 Shoulder to Overhead

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12/27/17

Crossfit RXD – Strength & Conditioning Metcon Metcon (Time) 5 Sets: 200 Meter Run 5 Squat Cleans (155/105) 10 Toes to Bars 15 Pushups 30 Double Unders rest 2 minutes *modify if needed so each set is

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12/26/17

Crossfit RXD – Strength & Conditioning Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: Teams of 2 3 Wall Balls (20/14) 3 Kettlebell Swings (53/35) 3 Calorie Row Next round is 6’s, then 9’s, etc… Partners complete full rounds

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12/23/17

Crossfit RXD – Power Hour A1: Single Arm Arnold Press (4×8 Each) A2: GHD Situps (4×12) A3: Barbell curls (4×8) B1: Farmer’s Carry (3x400M) B2: Paralette Push Up (3×12) B3: Dumbbell Hammer Curl (3×10) C1...

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12/22/17

Crossfit RXD – Strength & Conditioning Metcon Metcon (Time) Every 4 minutes for 5 rounds complete: 30 Air Squats 20/15 Calorie Row 7 Clean and Jerks (115/80) *score is slowest round

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12.21.17

Crossfit RXD – CrossFit Kids Warm-up Warm-up (No Measure) Stocking Surprise! Weightlifting Front Squat 5×3 Metcon Metcon (Time) 5 rounds: 8 DB thrusters 8 jumping pull ups 8 ab mat situps CF Kids Games Metcon (No Measure) 3-2-1...

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