02/04/2019

CrossFit XD – CrossFit

Strength

2 Position Snatch (1-1-1-1-1-1-1-1)

1 rep from the high hang and then 1 rep from two inches below the knee. Do not drop the bar until both reps are complete.
EMOM 8

Build over sets

Metcon

Metcon (AMRAP – Reps)

AMRAP 16Min

40 Deadlifts 205/125#

30 KB Goblet Squats 53/35#

20 pull ups

30 KB Goblet Squats

40 Deadlifts

Competition

Metcon (Time)

TWC 19.6

“The Tree That Fell”

For time:

40 Deadlifts 225/155#

30 Pistol Squats

20 Ring Muscle UPS

30 Pistol Squats

40 Deadlifts

*16min time cap!!
If you don’t finish in time cap, add remaining reps into seconds

Written by adminxd on February 4, 2019. Posted in Uncategorized

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