GTL 6

Crossfit RXD – Power Hour View Public Whiteboard A: Weighted Chin Up (1RM) B: Weighted Chin Up (80% for 15 total repetitions ) C1: Barbell Hip Thrust (115/105 for 4 sets of 15 reps) C2: Banded Hammer Curls (4 sets of 20 repetitions) C3...

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8/17/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Squat Cleans (135/95) 2x Pushups (i.e. 20, 18, 16…) 25 Double unders

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8/16/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Every 5 minutes for 25 minutes: 400 Meter Run 10 Shoulder to Overhead (115/75) 15 Kettlebell Swings (53/35)

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8/15/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Weightlifting Front Squat (3, 3, 3, 3 @ 23X1) Metcon (Time) 4 rounds for time: 5 Front squats (165/115) 10 Box jump overs (24/20) 15 Pullups*take the bar off the ground **10...

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8/14/18

Crossfit RXD – Renegade Training View Public Whiteboard Hang Snatch (3, 3, 3, 3 Build to a heavy) Metcon (Time) 3 Sets: 12 Thrusters (115/75) 9 Deficit Handstand Pushups 6 Bar Muscle ups Metcon (AMRAP – Reps) Emom 28 Minutes: Minute...

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8/14/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (AMRAP – Reps) Emom 28 Minutes: Minute 1: 10/8 Calorie Assault Bike + Amrap Burpees Minute 2: 15/13 Calorie Row + Amrap Burpees Minute 3: 200 Meter Run + Amrap...

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8/13/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (No Measure) Emom 5 minutes: 5 Clean and Jerks (95/65) 5 Box jump step downs (30/24) Rest 1 minute Emom 5 minutes: 5 Clean and Jerks (135/95) 5 Box jump step downs...

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GTL 5

Crossfit RXD – Power Hour View Public Whiteboard A: Weighted Dip (1RM) B1: RFESS (5 sets; bodyweight: 5 paused + 7 no pause per leg) B2: Weighted Dip (80% of A for 5 sets of 3 reps) B2: Weighted Dip (80% of A for 5 sets of 3 reps)...

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08/10/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Cluster Chaos (Time) For Time: 30 Squat Clean Thrusters (155/105) *Complete 4 bar facing Burpees over barbell at the top of each minute

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08/09/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (Time) 4 Rounds: 400 Meter Run 20 Pull-Ups 30 Pushups 40 AbMat Sit-Ups 50 Air Squats

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08/08/18

Crossfit RXD – Strength & Conditioning View Public Whiteboard Metcon (3 Rounds for reps) Amrap 5 minutes: 3 Front Squats (185/125) 5 Box Jumps (24/20) 7 Deadlifts (185/125) rest 2 minutes x 3 sets *start from the top on each set

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8/7/18

Crossfit RXD – Renegade Training View Public Whiteboard Metcon (Time) In 12 Minutes complete: 12-9-6 Snatch (135/95) Bar Muscle Ups rest remainder of the time Then 21-15-9 Snatch (85/55) CTB Pullups

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