12/07/2018

CrossFit XD – CrossFit

Back Squat

Build to a heavy 1 rep.

Record heaviest lifted.

Metcon (Time)

With a 13 min time cap:

Complete:

Row 500m

1 rope climb

6 cleans 205/135

12 pistol squats

6 bar muscle ups

12 pistol squats

6 cleans 205/135

1 rope climb

Row 500m

*Then you have till the 18min mark to establish your 1rm clean and jerk .

*if you can not do the RX weight, choose a weight that is heavy for you.
*At the 13 minute mark, You will have 5 minutes to establish a 1 rep MAX Clean and Jerk.

*If you finish EARLIER than 13minutes, you may start establishing your 1rm max as soon as you are done with the first portion.

*If you DO NOT finish by the 13 minute mark, you will stop the metcon and take 5 minutes to establish your one rep max clean and jerk.

*If you do not finish the metcon, your score will be 13min + whatever reps you did not complete. Row is worth 1rep.

*RX+

Cleans 225/155

Clean and Jerk

Establish a 1RM Clean and Jerk

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