1/15/18

Crossfit RXD – Strength & Conditioning Weightlifting Back Squat (6, 4, 2, 6, 4, 2) Second wave heavier than the first wave Metcon (AMRAP – Rounds and Reps) Amrap 10 minutes: 75 Wallballs (20/14) 75 Kettlebell Swings (70/53) 75...

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Week 1

Crossfit RXD – Power Hour A1: Close Grip Bench Press (70% x 36 Total Repetitions) B1: Single Arm Arnold Press (3×6 Per Arm) B2: Curtsey Lunge (3×10 Per Leg) C1: Dumbbell Hammer Curl (3×15) C2: Kettlebell RDL (3×15)...

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1/12/18

Crossfit RXD – Strength & Conditioning Metcon A: Metcon (AMRAP – Rounds and Reps) Amrap 6 minutes: 10 Burpees 10 Deadlifts (135/95) 35 DU’s rest 2 minutes x 2 sets Rest 5 minutes B: Metcon (AMRAP – Rounds and Reps)...

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1/11/18

Crossfit RXD – Strength & Conditioning Metcon Metcon (Time) A) Four Rounds: 21 Wallballs (20/14) 18 Kettlebell Swings (53/35) 15 No pushup burpees 12 CTB Pullups

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1/10/18

Crossfit RXD – Strength & Conditioning Metcon RXD 2 (AMRAP – Rounds and Reps) As many rounds and reps as possible in 20 minutes: 30 Squat Cleans (165/115) 100 Burpees 30 Ring Muscle ups

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01/09/18

Crossfit RXD – Strength & Conditioning Weightlifting Push Press (10, 8, 6, 4, 2) Metcon (No Measure) Every minute on the minute for 10 minutes: Odd: 15 Kettlebell Swings (53/35) Even: 15 Pushups + 20 Double Unders Supplemental A...

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01/08/18

Crossfit RXD – Strength & Conditioning Metcon Metcon (Time) 6 sets at increasing effort each round: 15/12 Cal Row 10 Toes to Bars 10 Overhead Squats (95/65) 10 Burpee over barbell rest 2 minutes Supplemental Snatch (1.1.1.1.1.1 rest 30...

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12/6/2018

Crossfit RXD – Power Hour A: Close Grip Bench Press (1RM) B1: No Squat Wall Ball (3×20) B2: French Press (3×8) B3: Dips (3×8 (61X1)) C1: Barbell Biceps Curl (4×24’s) C2: Single Arm Dumbbell Row (3×8 Each...

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“The Lyon”

Crossfit RXD – Strength & Conditioning Metcon Metcon (5 Rounds for time) “The Lyon” 5 rounds, each for time of: 165/115 lb. squat cleans, 7 reps 165/115 lb. shoulder-to-overheads, 7 reps 7 burpee chest-to-bar pull-ups Rest...

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