4/17/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard A1: Weighted Pull-ups (5, 5, 5, 5) A2: Ring FLR (:45 hold x 4 sets) Ring Front Lean and Rest Hold Metcon (No Measure) Emom 10 minutes: Odd: 15 Knees to Elbows Even: 15...

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4/16/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Back Squat (5, 5, 5, 5, 5 @ 80% of 1 rm) Complete a set at the top of every three minutes. Metcon (AMRAP – Reps) Four Sets for total reps: :30 Hang Power Cleans...

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4/13/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Deadlift (6, 6, 6, 6, 6 @ 70-75% of 1 rm) *Complete the set at the top of every 3 minutes (i.e. EMOM format) **Not touch n’ go Metcon (No Measure) 4 Sets not for...

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BDP TP1 W3

Crossfit RXD – Power Hour View Public Whiteboard A: Bench Press ((85% x2) x5) B: Weighted Chin Up ((10%x5)x5) C: Barbell curls (45/35×100 Total ) D: JM Press ((50%xAMRAP)x3)

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4/12/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 4 rounds: 300 meter row 200 meter run 15 burpees Rest 3 minutes

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4/11/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Every 2 minutes for 20 minutes: 10 CTB Pullups 15 Wallballs (20/14)

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4/10/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Strict Press (8, 8, 8, 8 (complete a set every 3:00)) *suggested weight 50-55% of 1 rm Metcon (AMRAP – Reps) Amrap 10 minutes: 2, 4, 6, 8, 10, 12…...

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4/9/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 20 minutes: 20 Calorie Row 10 Ring Dips 5 Squat Cleans (185/125) Supplemental Hang Power Snatch (3, 3, 3, 3, 3 (moderate...

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BDP TP1 W2

Crossfit RXD – Power Hour View Public Whiteboard A: Bench Press (70%x36 Total Reps) B1: Skull Crusher (3×30 Seconds) B1: JM Press (3×15) C: Weighted Chin Up ([35% of bodyweight x1]x6) D: Dips (Bodyweight x 50 Total...

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4/6/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (5 Rounds for time) Every 4 minutes for 20 minutes (5 rounds total): 400 Meter Run 15 Pullups rest the remainder of the four minutes *record the time it takes to...

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04/05/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (2 Rounds for reps) Amrap 10 minutes: 30 Calorie Row 30 Wallballs (20/14) 30 Burpees 100 Double Unders rest 5 minutes x 2 sets

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04/04/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Weightlifting Back Squat (6, 6, 6, 6, 6 @ 75% of 1 rm) Metcon (No Measure) Emom 10 minutes: Odd: 10 BB Front Rack Alternating Lunges Even: 5-10 Strict Chin ups...

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