7/24/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Candy (Time) 5 Rounds for time: 20 Pull-ups 40 Push-ups 60 Air SquatsIntermediate Option 4 rounds for time of: 20 pull-ups 40 push-ups 60 squats Beginner Option 4 rounds for...

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7/23/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Clean complex (1+1+1+1 x 4 sets @ 70-80%) Clean pull + Hang Power Clean + Squat Clean + Front Squat Metcon (Time) 1, 2, 3, 4, 5,6, 7, 8,9,10 Hang Power Cleans (155/105)...

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GTL 2

Crossfit RXD – Power Hour View Public Whiteboard A: Weighted Dip (5RM) B: Weighted Dip (80% of B for 5 sets of 3 repetitions) C1: Barbell Hip Thrust (155/105 for 4 sets of 15 reps) C2: Curtsey Lunge (Bodyweight x 4 sets, 6 reps per leg...

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7/20/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Emom 28 minutes Minute 1: 8 Power Cleans (135/95) Minute 2: 10 Bench Press (135/95) Minute 3: 15/10 Calorie Assault Bike Minute 4: Rest

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7/19/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 20 minutes: 400 Meter Row 5 Burpee over Erg 200 Meter Run 5 Box Jumps (30/24) 50 Meter Farmer’s Walk (pair of 70/53 lb...

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7/18/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Front Squat (Build to a set of three (+5-10 lbs than last week)) Metcon (Time) 21-18-15-12-9-6-3 Russian Kettlebell Swings (53/35) Goblet Squats Pushups Supplemental Snatch...

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7/17/18

Crossfit RXD – Renegade Training View Public Whiteboard Three Position Snatch (1+1+1 x 5 sets (65-75%)) (Floor, Knees, mid-thigh) Metcon (Time) For time: 1000 Meter Row 25 Squat Snatches (115/75) 50 Toes to Bars 75 KB Swings (70/53) 100...

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7/17/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 5 Rounds: 20/18 Cal Row 18 Wallballs (20/14) 20 Double Unders 18 toes to bars Rest walk 2 min

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7/16/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 3 Rounds for time: 400 Meter Run 10 Clean and Jerks (135/95) Supplemental Snatch Complex (Pull + Hang) (1+1 x 4 sets @ 70-75%) Snatch Pull + Hang Snatch...

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GTL 2

Crossfit RXD – Power Hour View Public Whiteboard A: Weighted Dip (5RM) B: Weighted Dip (80% for 5 sets of 3 repetitions) C1: Barbell Hip Thrust (155/105 for 4 sets of 15 repetitions) C2: Curtsey Lunge (Bodyweight x 4 sets, 6 repetitions...

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7/13/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Every four minutes for five sets: 200 meter run 20 alternating DB snatches (50/35) 20 burpees

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7/12/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For Time: 2K Row 150 Double Unders Ten Rounds of “Cindy” *1 Round of Cindy = 5 Pullups, 10 Pushups, 15 Air Squats

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