BPD REGEN 1

Crossfit RXD – Power Hour View Public Whiteboard A: Bench Press (80%x32 Total Reps) B: Weighted Chin Up (1 Rep Max!) C1: Barbell curls (Barx15x4) C2: Banded Hammer Curls (Bluex20x4) C3: Kettlebell Farmer’s Walk (100mx4)

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5/18/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Emom 28 minutes: Min 1: 15 wallballs (20/14) Min 2: 12 Toes to Bars Min 3: 12/10 Cals Assault Bike Min 4: rest

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5/16/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Weightlifting Shoulder Press (4, 4, 4, 4, 4 @ 70-75%) Metcon Metcon (No Measure) Emom 10 Minutes: Odd: 15 Strict Press (55/35) Even: 15 Knees to Elbows Supplemental...

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5/15/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Every 3 minutes for 21 minutes: 12/10 Calorie Row 10 Power Cleans (115/75)(135/95) 8 Shoulder to Overhead

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5/14/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Weightlifting Deadlift (4, 4, 4, 4, 4 @ 80-85%) *Complete a set at the top of every 3:30 Metcon (Time) Four Rounds: 20 Alternating DB or KB Lunges 20 (2-count) Mountain...

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BPD Retest

Crossfit RXD – Power Hour View Public Whiteboard A: Bench Press (1RM.) B: Weighted Pull-ups (Deadhang at 50% of bodyweight x 10+ seconds) C: Weighted Pull-ups (30% of bodyweight x 1) D: Paused DB Lateral Raise (20/10 x10-1) E1...

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5/11/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (Time) 21-15-9 Deadlifts (225/155) Burpee Box Jumps (24/20) Wallballs (20/14) *Every two minutes starting with 0:00 complete a 100 meter run **20 Minute Time...

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5/10/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (Time) 5 rounds for time of: 1 sub-0:45 250-m row 50 unbroken double-unders *If the row takes longer than 45 seconds, or you trip up on your double-unders...

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5/9/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 20 Minutes: 5 Front Squats (155/105) 10 CTB Pullups 400 Meter Run Supplemental Hang Snatch (3, 3, 3, 3 @ 70-75%) GHD Situps...

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5/8/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (3 Rounds for reps) AMRAP 6 min: 6 Hang Power Cleans (115/75) 9 Push ups 12 Box jump step downs (24/20) rest 3 min x 3 sets

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5/7/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Back Squat (3, 3, 3, 3, 3 @ 85-90%) Complete a set every 3:30 Metcon (No Measure) Emom 10 minutes: Odd: 20 Kettlebell Swings (53/35) Even: 15 Burpees Supplemental Metcon...

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