10/22/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard A: Metcon (Time) 21-15-9 Power Snatch (115/75) Box Jump Step Downs rest 5 minutes B: Metcon (Time) 15-12-9 Thrusters (115/75) Toes to Bars Supplemental Metcon (Weight) Every...

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CHAMBER 2

Crossfit RXD – Power Hour View Public Whiteboard A1: KB Bench Press (HEAVY 4 Sets of 8 repetitions) A2: Banded Reverse Curl (4 sets of 20 repetitions) A3: Weighted Hanging Knee Raise (20/10 for 4 sets of 8 repetitions) B: Close Grip Floor...

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10/19/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 21-15-9 Power Clean and Jerk (115/75) Wallballs (20/14) Chest To Bar Pullups

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10/18/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Boat Race (Time) 3 Rounds for time: 500 Meter Row 400 Meter Run rest 3 minutes

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10/17/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Dork (Time) 6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 1.5/1 pood 15 Burpees Scaling: Reduce the reps and/or number of rounds in order to keep the volume...

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10/16/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Push Press (5, 3, 1, 5, 3, 1) Metcon (Time) 21-15-9 Strict Pullups Hand Release Pushups 100 Meter Farmer’s Carry *50/35 ish pound kb’s or db’s

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10/15/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 18 minutes: 5 Squat cleans (185/125) 7 Burpee Box Jumps (30/24) 9 Toes to Bars Supplemental Metcon (No Measure) Emom 10 minutes...

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CHAMBER 1

Crossfit RXD – Power Hour View Public Whiteboard A1: Chin Up (5 sets of 5 at (1151)) A2: Weighted Plank (HEAVY for 5 sets of 20 seconds) A3: Back Extension (Bodyweight for 5 sets of 10) B: Close Grip Floor Press (10RM) C1: Banded Push Up (4...

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10/12/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Emom 28 minutes: Minute 1 -10 Push Press (115/75) Minute 2 – 15 Russian KB Swings (53/35) Minute 3 – 10/7 Assault Bike Cals Minute 4 –...

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10/11/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For TIme: Buy in – 800 Meter run 21-15-9 Hang Power Snatches (75/55) Overhead Squats Box Jump overs (24/20) Buy Out – 1000 Meter Row

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10/10/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 18 minutes: 200 Meter Run 18 Alt. Jumping Lunges 15 Ab-mat Situps 12 Hand Release Pushups Supplemental Metcon (No Measure) Emom...

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10/09/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for time) Every 4 minutes for 20 minutes: 1 Round of DT + 40 Double unders Rx = 135/95 Rx+ = 155/105 *1 round of DT = 12 Deadlifts + 9 Hang Power Cleans + 6...

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