7/11/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Weightlifting Segment Clean (Pause Clean) (3, 3, 3, 3 @ 65-75%) Pause at Kneeshttps://www.youtube.com/watch?v=nbFWGZyo_sg Metcon (AMRAP – Rounds and Reps) Amrap 10...

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7/10/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 21-15-9 Shoulder to Overhead (135/95) Pullups Directly into 21-15-9 Deadlifts (185/135) Hand Release Pushups Supplemental Metcon (Time) 5,4,3,2,1 Deficit...

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7/09/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Front Squat (Build to a heavy set of 3) Metcon (AMRAP – Reps) AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (115/95) Calorie Row Rest 2 Minutes AMRAP 5...

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GTL 1

Crossfit RXD – Power Hour View Public Whiteboard A: Barbell Hip Thrust (135/95 for 50 total repetitions (11X3)) B: Bench Press (1RM) C1: RFESS (DB Goblet x6 per leg x4 sets) C2: GHD Situps (10 reps for 4 sets) D1: Back Extension (10 reps...

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7/06/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (4 Rounds for time) A) Every 5 minutes for 20 minutes: 20 Back Squats (135/95) 15 Russian KB Swings (53/35) 10 Hang Power Cleans (135/95)

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7/05/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (3 Rounds for reps) Amrap 6 minutes: 7 shoulder to overhead (#115/75) 7 Toes to Bars 50 meter run Rest 3 minutes X 3 sets*start each set on the S2OH **run...

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7/04/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Run 3-5 Miles Metcon (Time) 5 rounds: 10 Burpees 20 Squats 30 Mountain Climbers

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7/03/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Weight) Every 90 seconds for 5 sets: 1 Power Clean + 1 Hang Squat Clean @ 65-75% Metcon (AMRAP – Rounds and Reps) Amrap 10 minutes: 10 Hang Squat Cleans...

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7/02/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 5 rounds: 200 meter run 10 power snatches (95/65) 10 burpee box jump overs (24/20) 200 meter run Rest 3 minutes

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BPD Regen 7

Crossfit RXD – Power Hour View Public Whiteboard A: Bench Press (1RM) B: Bench Press (80% for 5 sets of 3 repetitions) C1: Chin Up (20% of bodyweight for 2 repetitions for 5 sets) C2: Chin Up (Bodyweight for 5 repetitions for 5...

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6/29/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 21-15-9 Burpee Box Jumps (24/20) Thrusters (95/65) Toes to Bars

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6/28/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 5 Rounds for time: 400 Meter Run 15 Russian KB Swings (53/35) 10 Overhead Squats (75/55)

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