11/16/17

Crossfit RXD – Power Hour A1: Incline Bench Press Work up to a heavy double B1: Dumbbell Row 5×4 B2: Chin Up (4×15) C1: Barbell Hip Thrust Work up to a heavy 10 D1: Barbell Hip Thrust (Take 80% and perform 15 total reps)...

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12/15/17

Crossfit RXD – Strength & Conditioning Metcon Metcon (No Measure) Every 5 minutes for 20 minutes: 30 Alternating Dumbbell Snatches (50/35) 20 Burpees 10 Chest To Bar Pullups 200 Meter Run *rest the remainder of 5 minutes

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12/14/2017

Crossfit RXD – CrossFit Kids Warm-up Warm-up (No Measure) Partner Relay Run 50m 5 KB DL Tag partner x4 sets Weightlifting Deadlift (5×5) Metcon Metcon (Time) 5 rounds for time: 8 cal row 8 KB SDLHP 8 walking lunges (total) CF Kids...

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12/14/17

Crossfit RXD – Strength & Conditioning Metcon (Time) 6-8 sets @ 80% Consistent effort: 15 Cal Assault Bike 5 Box Jump Step Downs (30/24) 200 Meter Run 35 Double Unders 6 Strict Toes to Bars 10 Cal Row rest 1 minute *SAME TIMES PER...

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12/13/17

Crossfit RXD – Strength & Conditioning Weightlifting Clean Deadlift (3, 3, 2, 2) Clean DeadliftMaintain Proper Form for Clean Metcon (AMRAP – Reps) 3 Sets for total reps and calories: :30 Power Cleans (95/65) :30 No Pushup Burpee...

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12/12/2017

Crossfit RXD – CrossFit Kids Warm-up Warm-up (No Measure) 4 sets: 5 push ups Side shuffle down Roll dice Squat Side shuffle back *face same side on both shuffles!* Weightlifting Barbell Thrusters (5×2) *From a rack* Metcon Metcon...

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12/12/17

Crossfit RXD – Strength & Conditioning Metcon Metcon (Time) 6 Sets @ Consistent Effort: 15/12 Calorie Row 5 Pullups 7 Burpee over Box Jumps (24/20) 9 CTB Pullups 11 Shoulder to Overhead (95/65) rest 2 minutes Supplemental A: Metcon...

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12/11/17

Crossfit RXD – Strength & Conditioning Weightlifting Back Squat (10, 8, 6, 4, 2) Suggested Percentages: 10@50-55% 8@60-65% 6@70-75% 4@75-80% 2@85-90% *Rest only the time it takes to change weights Metcon Metcon (No...

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12/11/2017

Crossfit RXD – RXD Burn Burn a: Metcon (AMRAP – Rounds and Reps) 8min AMRAP: 8cal assault bike 8 alt db snatches 8 alt jumping lunges rest 3min before “b” b: Metcon (AMRAP – Rounds and Reps) 7min AMRAP: 8 cal row 8...

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12/09/17

Crossfit RXD – Power Hour Weightlifting A1: Klokov Press (3×35) A2: Paralette Push Up (3×8 (103X1)) B1: Barbell curls (3×35) B2: Banded Hammer Curls (3×20) B3: Dumbbell Hammer Curl (3×6) C1: Farmer’s Carry...

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