10/04/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (3 Rounds for reps) Amrap 5 minutes: 5 Deadlifts (185/125) 7 Box Jump overs (24/20) 9 No Pushup Burpees rest 2 minutes x 3 sets *start at the top for each set

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10/03/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Push Press (6, 4, 2, 6, 4, 2) Metcon (No Measure) Every Minute on the Minute for 10 minutes: Odd: 15/12 Cal Row Even: 10 Hand Release Pushups + 20 Double Unders

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10/02/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 3 Rounds for time: 25 Wallballs (20/14) 800 Meter Run 25 Box Jump STEP DOWNS (24/20) *30 minute time cap Supplemental Metcon (Weight) With a running clock...

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10/01/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard A: Metcon (Weight) Emom 15 minutes: 1 squat clean + 2 front squats + 1 jerk Rest 2 minutes (add weight to bar) then complete part b B: Metcon (Weight) Emom 5 minutes: 1...

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VDM 2

Crossfit RXD – Power Hour View Public Whiteboard A: Floor Press (3RM) B1: Floor Press (80% x3 repetitions for 5 sets) B2: Curtsey Lunge (Light for 8 repetitions per side for 5 sets) B3: Plate Raise (45/25 x8 repetitons for 5 sets) C1...

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9/28/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 10 Rounds for time: 10 Back Squats (135/95) 100 Meter Sprint rest 30 seconds *load should be light enough to complete each set unbroken

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9/27/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for reps) In 2 minutes complete: 8 Power Cleans (135/95) 200 Meter Run Amrap CTB Pullups rest 3 minutes x 5 sets

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9/26/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) Ten Rounds: 20 Double Unders 10 Push Presses (95/65) 5 Box Jumps (30/24) Supplemental Metcon (Time) 5 Rounds: 50 Double unders 15 GHD Situps rest 1 minute

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9/25/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Back Squat (3, 3, 3, 3, 3 @ 23X1 Tempo) increase from 9/10/18 Metcon (Time) Four Rounds: 10 Russian KB Swings (53/35) 10/each arm Single Arm KB Rows 10 Goblet Squats 10...

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9/24/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For time: 21 squat snatches (75/55) 42 push-ups 15 squat snatches 30 push-ups 9 squat snatches 18 push-ups Supplemental () Metcon (No Measure) Emom 10 minutes...

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VDM1

Crossfit RXD – Power Hour View Public Whiteboard A1: Banded Hammer Curls (Mediumx20 for 4 sets (Fast Eccentric)) A2: Banded Push Up (Medium/Light x12 for 4 sets) B: Floor Press (5RM) C: Floor Press (80% of B for 15 Repetitions) D1...

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9/21/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for reps) 2-minute round of: 10 burpees 200-m sprint Max-rep burpees Rest 3 minutes x 5 sets *Burpee onto a 25 lb. plate

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