2/21/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (Time) For Time: 2k Row 150 Double Unders 10 Rounds of Cindy *One Round of Cindy = 5 Pullups + 10 Pushups + 15 Squats

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02/20/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Squat Clean (3, 3, 3, 3, 3) *Cleans should be done touch n’ go for intermediate-advanced otherwise drop everytime **Build throughout each set. Score is heaviest...

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2/19/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 4 Minutes: 30/26 Cal Row 10 Burpee Box Jump Overs (24/20) 20 Toes to Bars 30 Alternating DB Snatches (50/35) 40 Wallball...

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Week 6

Crossfit RXD – Power Hour View Public Whiteboard A1: Close Grip Bench Press (85% 2×3) B1: KB RDL (3×20) B2: Kettlebell Farmer’s Walk (3x50m) B3: KB Shrug (3×20) B4: Kettlebell Farmer’s Walk (3x50m) C1: Klokov...

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2/16/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 Minutes: 25 Burpees 15 Back Squats (Bodyweight)Intermediate Option Complete as many rounds as possible in 20 minutes...

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2/15/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 3 Rounds for time: 400 Meter Run 21 Overhead Squats (75/55) 12 Chest to Bar Pullups

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2/14/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Metcon (Time) Five Rounds for time: 6 Squat Cleans (155/105) 12 Box Jump Step Downs (24/20) 18 Kettlebell Swings (53/35) 24 Double Unders Supplemental Metcon (Time)...

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Invictus Baseline Interval Test

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon Invictus Baseline Interval Test (6 Rounds for time) Every 5 minutes for 30 minutes: 10 Strict Pullups 15 Toes to Bars 20 Pushups 25 Wallball Shots (20/14 lbs to...

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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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