2/12/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Weightlifting Back Squat (3, 3, 2, 2, 1, 1) Metcon Metcon (Time) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Front Squats (155/105) Lateral Box Jump Overs (24/20)*Barbell should be taken...

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Week 5

Crossfit RXD – Power Hour View Public Whiteboard A1: Close Grip Bench Press (80%x24 Total Reps) B1: Z Press (3×10 (95/55)) B2: Single Arm Arnold Press (3×4 Each (Heavy)) C1: Plate Raise (3×15 (45/25)) C2: Curtsey Lunge...

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2/9/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (3 Rounds for time) 3 Sets @ HARD Effort: 500 Meter Row 15 Power Cleans (135/95) 15 Bar Facing Burpee Over Barbell 15 Kettlebell Swings (70/53) rest 10...

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week 4 day 2

Crossfit RXD – OLY Weightlifting power clean + power jerk (50%/2+1×2 60%/2+1×2 65%/2+1 70%/2+1×4) percentages based off of best c and j. focus: catching high and tight, timing in jerk clean pull (80%/3...

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2/7/18

Crossfit RXD – Strength & Conditioning Metcon Metcon (5 Rounds for time) 5 Rounds @ consistent pace: 15 Calorie Row 10 Overhead Squats (95/65) 15 Knees to Elbows 10 Bar facing Burpee over Barbell rest 2 minutes*Each round should take...

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week 4 day 1

Crossfit RXD – OLY Weightlifting power snatch + ohs (50%/3+1×2 60%/3+1×2 65%/3+1 70%/3+1×3) percentage based off of best snatch. focus: catching barbell high and fast, stability in lockout snatch deadlift...

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Open 16.4

Crossfit RXD – Strength & Conditioning Supplemental CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts 55 Wall-Ball Shots 55 Calorie Row 55 Handstand Push-ups Boys 14-15 – 135# Deadlift + 14# Wall-Ball...

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2/05/18

Crossfit RXD – Strength & Conditioning Clean Complex (Build to a heavy complex (touch and go)) 3 Squat Cleans + 2 Hang Squat Cleans + 1 Front SquatTake 15 minutes to build to a heavy complex Metcon (No Measure) EMOM 10 minutes: Odd: 5...

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2/2/18

Crossfit RXD – Strength & Conditioning Metcon “Marston” (AMRAP – Rounds and Reps) Amrap 20 minutes: 1 Deadlift (315/225)(405/285) 10 Toes to Bars 15 Bar Facing Burpees*Note: “Marston” as written is 405/285. To...

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weightlifting 1/2/18

Crossfit RXD – OLY Weightlifting ha: hang clean + push press (40%/ 2+1×2 50%/ 2+1 60%/ 2+1 65%/2+1 ) percentages based off best push press clean + jerk (50%/ 1+2×2 60%/ 1+2×2 65%/1+2×4)...

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