Sunday 191201
CrossFit Rx – CrossFit Snatch Balance (3×4 @ moderate weight ) Snatch (Hang Snatch x1 + Snatch x1 – 4 sets) @ technically moderate weight, rest 90s-2:00 Snatch Grip Deadlift (3×5 @ 100%+ best Snatch)...
View ArticleMonday 191202
CrossFit Rx – CrossFit Front Squat (4×3 @31X1 tempo, rest 2:00. ) Increase from last week (7/8 RPE – 2-3 RIR) “The Green Mile” (No Measure) 5 Rounds: AMRAP 2 20/15 Calorie Bike Max Hang Power Cleans...
View ArticleTuesday 191203
CrossFit Rx – CrossFit Deadlift (4×2 Sumo Deadlift, rest 2:00. ) Increase from last week. (7/8 RPE – 2-3 RIR) “Strict Lynne” (AMRAP – Reps) 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-ups*or...
View ArticleWednesday 191204
CrossFit Rx – CrossFit “Tri Sprint Intervals V2” (AMRAP – Reps) 5 Rounds: AMRAP 4: 30 Shuttle Runs (10 Meters) 20/15 Calorie Bike Max Calorie Row*Rest 4 Minutes Between Rounds Finisher Alternating...
View ArticleThursday 191205
CrossFit Rx – CrossFit Split Jerk (Push Jerk x1 + Split Jerk x1 x4, build to heavy ) Or 4 sets of Push jerk x3 + Split jerk x3 @technically moderate weight “Bruiser” (AMRAP – Reps) AMRAP 12: 15 Push...
View ArticleFriday 191206
CrossFit Rx – CrossFit Skill 4 Sets, not for time: Handstand Walk x10-20m Tall Box jump x5 “Dumbbell-a-palooza” (No Measure) AMRAP 20: 30 Single-Dumbbell Box Step-ups (50/35) 20 Single-Dumbbell Hang...
View ArticleSaturday 191207
CrossFit Rx – CrossFit “Tip Toe” (Time) 21-18-15-12-9 *200 Meter Run Toes to Bar Burpees*each round starts with 200m run. The post Saturday 191207 appeared first on CrossFit RX.
View ArticleSunday 191208
CrossFit Rx – CrossFit Skill Muscle up & progressions skill practice Hang Snatch (EMOM 5: 2-pos. Snatch (high hang x1+ mid thigh x1)) Amanda (Time) 3 Rounds for time of 9-7-5 reps of: Ring...
View ArticleMonday 191209
CrossFit Rx – CrossFit Back Squat (3×6 @ 6/7 RPE (3-4 RIR)) “Open Concept” (2 Rounds for reps) AMRAP 5: 1000 Meter Row Max Wallballs (20/14) Rest 5 Minutes AMRAP 5: 50 Wallballs (20/14) Max Meter Row...
View ArticleTuesday 191210
CrossFit Rx – CrossFit Power Snatch (Snatch Pull + power snatch + hang power snatch ) EMOM 6, @technically moderate weight “High Noon” (AMRAP – Reps) AMRAP 12: 12 Power Snatches (95/65) 12 Push-ups 12...
View ArticleWednesday 191211
CrossFit Rx – CrossFit “Gummiberry Juice” (No Measure) Alternating On the 5 Minute for 30 Minutes: 1. 40/30 Calorie Bike 2. 800 Meter Run Finisher 6 min parasympathetic breathing from supine 90/90 @...
View ArticleThursday 191212
CrossFit Rx – CrossFit Gymnastics Accumulate 15-25 HSPU (kipping, strict, deficit, parallettes, etc) “Serial Mom” (No Measure) EMOM 20: 1-Bench Press x5 2- Overhead Squat x10 3- KB Snatch x20 (53/35)...
View ArticleFriday 191213
CrossFit Rx – CrossFit “Rollerball” (AMRAP – Reps) Teams of 2 AMRAP 20: 50 Alternating Dumbbell Box Step ups (40’s/25’s) 40 Toes to bar 200ft Dumbbell Front Rack Walking Lunge (40’s/25’s) 30 Power...
View ArticleSunday 191215
CrossFit Rx – CrossFit “Any Given Sunday” (Time) 3 Rounds: 100 Double Unders 200 Meter Farmers Carry (53’s/35’s) 30/21 Calorie Bike 400 Meter Row The post Sunday 191215 appeared first on CrossFit RX.
View ArticleMonday 191216
CrossFit Rx – CrossFit Turkish Get Up (5/5 ) *Ascending in weight. 10 total get ups. 5k Row (Time) Max Effort 5k Row Finisher Accumulate 3:00 of Sandbag Bear Hug hold The post Monday 191216 appeared...
View ArticleTuesday 191217
CrossFit Rx – CrossFit Bench Press (4×4 @ 7/8 RPE (2-3 RIR)) “Seven Years in Tibet” (Time) 20-30-40-50 Double Unders 20-15-10-5 Toes to Bar*After Each Set: Rope Climbs (1-2-3-4) Finisher Accumulate 100...
View ArticleWednesday 191218
CrossFit Rx – CrossFit Back Squat (3×5 @ 7/8 RPE (2-3 RIR)) “Step Class” (Time) 3 Rounds For Time: 30 Alternating Dumbbell Snatches 20 Single Dumbbell Alternating Box Step-ups 30/21 Calorie...
View ArticleThursday 191219
CrossFit Rx – CrossFit Clean and Jerk (Power Clean x1 + Clean x1 + Split Jerk x1) *Build to a technical Heavy Complex Or 4 sets of complex @ moderate weight. “Power Bar” (AMRAP – Reps) AMRAP 12: 9 Hang...
View ArticleFriday 191220
CrossFit Rx – CrossFit “4th & Inches” (AMRAP – Reps) AMRAP 4: 35/24 Calorie Row 15 Thrusters (95/65) AMRAP Strict Pull-ups Rest 4 Minutes AMRAP 4: 35/24 Calorie Row 15 Thrusters (115/80) AMRAP...
View ArticleSaturday 191221
CrossFit Rx – CrossFit “Piggy Bank” (Time) Teams of 2 12 Rounds For Time: 9 Power Snatches (75/55) 9 Lateral Burpees Over The Bar 100m Run*Switch After Fully Completed Rounds (6 Each) The post Saturday...
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