12/27/2018
CrossFit XD – CrossFit
Strength
1 squat clean + 1 hang squat clean + 1 front squat + 1 jerk (1-1-1-1-1-1)
Every 2 minutes for 6 sets
start at 65% of your one rep max clean and jerk and build from there. AHAP
Metcon
Metcon (Time)
50-45-40-35-30-25
Deadlifts 135/95#
Wall balls 20/14#
Competition
Metcon (Time)
21 Deadlifts 225#
100’ handstand walk
15 Deadlifts 275#
50’ handstand walk
9 Deadlifts 305#
25’ handstand walk
If the weight is challenging but you really want to do the workout, you can do the following weights:
185, 225, 245#
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