12/11/17

Crossfit RXD – Strength & Conditioning Weightlifting Back Squat (10, 8, 6, 4, 2) Suggested Percentages: 10@50-55% 8@60-65% 6@70-75% 4@75-80% 2@85-90% *Rest only the time it takes to change weights Metcon Metcon (No...

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12/11/2017

Crossfit RXD – RXD Burn Burn a: Metcon (AMRAP – Rounds and Reps) 8min AMRAP: 8cal assault bike 8 alt db snatches 8 alt jumping lunges rest 3min before “b” b: Metcon (AMRAP – Rounds and Reps) 7min AMRAP: 8 cal row 8...

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12/09/17

Crossfit RXD – Power Hour Weightlifting A1: Klokov Press (3×35) A2: Paralette Push Up (3×8 (103X1)) B1: Barbell curls (3×35) B2: Banded Hammer Curls (3×20) B3: Dumbbell Hammer Curl (3×6) C1: Farmer’s Carry...

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12/08/2017

Crossfit RXD – RXD Burn Metcon (Time) Complete @ aerobic pace: 1k row 800m run 50 double unders 50 slam balls 50 double unders 800m run 1k row ()

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12/07/17

Crossfit RXD – Strength & Conditioning Metcon Metcon (Time) 21-18-15-12-9-6-3 Overhead Squats (75/55)(95/65) 200 Meter Run Metcon (AMRAP – Reps) Tabata Sit ups :20 on/:10 off x 8 sets

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12/07/2017

Crossfit RXD – CrossFit Kids Warm-up Warm-up (No Measure) Relay Style: Shuttle run OH plate carry Farmer’s carry x3 sets Push Press (5×4) Metcon (Time) 12min Cap: 15-12-9-6 Db Push Press Goblet squat Ab Mat situps CF Kids Games...

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12/6/17

Crossfit RXD – Strength & Conditioning Metcon Metcon (Time) 4 Rounds: 500/400 Meter Row 10 Shoulder to Overhead (115/75)(135/95) 15 Burpees 20 Russian Kettlebell Swings (53/35) 35 Double Unders rest 2 minutes Supplemental Push Press...

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12/5/17

Crossfit RXD – Renegade Training Metcon (Weight) 3 Squat Clean + 2 Hang Clean + 1 Front Squat Metcon (No Measure) Emom 10 minutes: Odd: 5 Thrusters + 6 CTB Pullups Even: 15/12 Calorie Row Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring...

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12/05/17

Crossfit RXD – Strength & Conditioning Metcon A: Metcon (Weight) Every 90 seconds for 6 sets: 1 Hang Power Clean + 1 Squat Clean B: Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips

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12/05/17

Crossfit RXD – CrossFit Kids Warm-up Warm-up (No Measure) Fish Game Front Squat (5×5) Metcon (AMRAP – Rounds and Reps) 8min AMRAP: 100m row 10 KBS 10 walking lunges CF Kids Games Metcon (No Measure) Best Mover’s Choice

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