6/21/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For Time: 3 Rounds: 5 Strict Handstand Pushups 5 Strict Pull-Ups 10 Dumbbell Strict Presses 10 Dumbbell Bent Over Rows (Each Arm) 75/50 Calorie Assault Bike or...

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6/20/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (4 Rounds for reps) Amrap 5 minutes: 5 Front Squats (155/105) 50 Meter Run 5 CTB Pullups 5 Burpees rest 2 minutes x 4 *Start from the top (Front Squats) each round...

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6/19/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Weightlifting Clean (1 rm) Metcon Clean Battery (AMRAP – Reps) Amrap 8 minutes: Clean @ 80% of 1 rm

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6/18/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (Time) Every 4 minutes for 20 minutes: 30 Double Unders 15 Wallballs (20/14) 30 Double Unders 15 Kettlebell Swings (53/35) *rest the remainder of the 4 minutes...

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BDP Regen 5

Crossfit RXD – Power Hour View Public Whiteboard A: Weighted Chin Up (50% of Bodyweight for 1 rep for 10 sets) B: Bench Press (75% for 35 total repetitions) C: Weighted Dip (70% for 2 repetition for 10 sets) D: Barbell curls...

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6/15/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For time: 21 Thrusters (95/65) 21 Pullups 800 Meter Run 15 Thrusters 15 Pullups 400 Meter Run 9 Thrusters 9 Pullups 200 Meter Run

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6/14/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) For time: 1000 Meter Row 100 Russian KB Swings (53/35) 50 Burpees 100 Russian KB Swings 1000 Meter Row*30 minute cap

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6/13/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap 20 minutes: 5 chest-to-bar pull-ups 10 wall-ball shots (20/14) 15 kettlebell swings (53/35) Supplemental Power Clean (3, 3, 3...

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6/12/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Deadlift (1, 1, 1, 1, 1) 2 warm up sets Metcon (Time) 12-9-6-9-12 Deadlifts (185/135) Burpee over Barbell Ring Rows (2 sec. pause at top of each rep)

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6/11/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard 2k Row (Time) Max Effort 2k Row “Snarkey” (Time) “Snarkey” 15-12-9 Goblet Squats (70/53) Strict Pullups

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BDP Regen 4

Crossfit RXD – Power Hour View Public Whiteboard A: Weighted Dip (60% for 5 reps for 4 sets) B: Bench Press (85% for 15 total reps) C: Chin Up (50% of bodyweight for 2 reps for 6 sets) D: Plate Curl (35/15 for 20 reps for 4...

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6/08/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (3 Rounds for reps) Amrap 5 minutes: 5 Hang Power Cleans (115/75) 5 Shoulder to overhead 5 Burpee Box Jumps (24/20) Rest 2 minutes X 3 sets

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