BDP TP1 W2

Crossfit RXD – Power Hour View Public Whiteboard A: Bench Press (70%x36 Total Reps) B1: Skull Crusher (3×30 Seconds) B1: JM Press (3×15) C: Weighted Chin Up ([35% of bodyweight x1]x6) D: Dips (Bodyweight x 50 Total...

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4/6/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for time) Every 4 minutes for 20 minutes (5 rounds total): 400 Meter Run 15 Pullups rest the remainder of the four minutes *record the time it takes to...

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04/05/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (2 Rounds for reps) Amrap 10 minutes: 30 Calorie Row 30 Wallballs (20/14) 30 Burpees 100 Double Unders rest 5 minutes x 2 sets

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04/04/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Weightlifting Back Squat (6, 6, 6, 6, 6 @ 75% of 1 rm) Metcon (No Measure) Emom 10 minutes: Odd: 10 BB Front Rack Alternating Lunges Even: 5-10 Strict Chin ups...

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04/03/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (3 Rounds for reps) AMRAP 5 minutes: 5 Toes to Bars 20 Double Unders 5 Thrusters (95/65) 100 Meter Run rest 2 minutes x 3 sets *start back at the beginning for each...

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04/02/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Weightlifting Deadlift (1 rm) Metcon (Time) 21-15-9 RKB Swings (70/53) Pushups Ring Rows Supplemental Barbell Row (10, 10, 10, 10) Dips (10, 10, 10, 10 (weighted if reps are...

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BDP Week 1

Crossfit RXD – Power Hour View Public Whiteboard A: Bench Press ([80%x2] x4) B: Bench Press (80%xAMRAP) C: Weighted Chin Up ([20% of Bodyweight x2] x6) D1: Benched Arnold Press (3×10) D2: Barbell Biceps Curl (3×8) D3...

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3/30/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Shoulder Press (1 rm) Metcon (Time) 5 Rounds: 10 Chest to Bar Pullups 12 SA DB Hang Power Clean & Jerk (6 each arm) 14 Air Squats rest 2 minutes *50/35 for Dumbbells

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3/29/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 35 minutes: 20/18 Calorie Row 7 No Push up Burpees 200 Meter Run 7 Strict Toes to Bars 30 Double Unders 50 Meter Single Arm...

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3/28/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

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3/27/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard 2k Row (Time) Max Effort 2k Row Front Lean and Rest Ring Hold (Time) Front Lean and Rest Ring Hold: Max Effort for time*Hands should be as inline with the feet as possible...

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3/26/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Weightlifting Back Squat (1 rm) Weighted Pull-ups (3 rm) Metcon Metcon (Time) “Snarkey” 15-12-9 Goblet Squats (70/53) Strict Pullups Supplemental Clean and Jerk...

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