CrossFit XD – CrossFit

Barbell Conditioning

Push Press (15-15-15-15-15)

Every 40 seconds for 5 sets.

Rx 95/65#

These are unbroken sets.

Fight the urge to push jerk.

The focus is on smooth rhythmic reps, while breathing appropriately when you are deprived the ability to fully recover from the previous set


Metcon (AMRAP – Rounds and Reps)

14min AMRAP:

5 HSPU’s

10 SDLHP 95/65#

15 KB swings 53/35#
RX+ strict HSPU’s


KB swings 70/53#


Metcon (Time)

7 rounds for time:

10 bench press 135/80#

10 chest bar pull ups

10 alternating DB snatches 50/35#

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