Author Archive

01/21/2019

CrossFit XD – CrossFit

Barbell Conditioning

Back Squat (5-5-5-5-5-5)

Every 30 seconds for 6 sets

Rx = 205/135#

Rx+ 245/165#

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

Partner WOD

CrossFit XD – CrossFit

Partner WOD

Metcon (Time)

2 rounds for time:

30 box jumps 24/20

500 m row

30 cleans #135/95

500 m row

30 bar facing burpees

500 m row

100 doubles

500 m row

30 front squats #135/95

500 m row

30 deadlifts #225/155

500 m row
*swtich row at 250m

*split other reps how you want

01/18/2019

CrossFit XD – CrossFit

EMOM

Metcon (AMRAP – Rounds)

12 Min EMOM:

Min 1: 12/10 feet elevated ring rows

Min 2: 14 Wall ball throws (7each side)20/14

Min 3: 45 sec weighted plank #45/25

Metcon

Metcon (Time)

For Time:

10-8-6-4-2-1

Back Squats #185/125

1-2-3-4-5

Rope Climbs
*Back squats from the ground

*3:1 scale rope climbs

*alt through movements

01/17/2019

CrossFit XD – CrossFit

Strength

Crossfit Open

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

01/16/2019

CrossFit XD – CrossFit

Barbell Conditioning

1 hang power clean + 1 hang squat clean (7-7-7-7-7)

Every 75 seconds for 5 sets:

RX 115/75#

RX + 135/95#

These are touch and go

Metcon

Metcon (Time)

For Time:

Buy In: 500 m row

-Then-

10-6-3-1

Snatches

25-20-15-10

Wall Balls

Cash Out: 500 m row
* RX #135/95

155/105

175/115

185/125

#20/14

RX+ #155/105

185/125

205/135

225/145

#30/20

*scaled accordingly but be sure you are adding weight each round to the Snatches. You should be ending in a heavy snatch.

01/15/2019

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

Metcon (AMRAP – Rounds and Reps)

14min AMRAP:

5 HSPU’s

10 SDLHP 95/65#

15 KB swings 53/35#
RX+ strict HSPU’s

115/75#

KB swings 70/53#

Competition

Metcon (Time)

7 rounds for time:

10 bench press 135/80#

10 chest bar pull ups

10 alternating DB snatches 50/35#

01/14/2019

CrossFit XD – CrossFit

Barbell Conditioning

Power Snatch (10-10-10-10-10-10)

Every 30 seconds for 6 sets

75/55#

These are touch and go

Metcon

Metcon (Time)

27-21-15-9

Squat cleans 115/75#

Toes to Bar

***100 Double Unders BETWEEN each round***
25min time cap

Partner wod

CrossFit XD – CrossFit

Partner WOD

Metcon (Time)

Jakes wod

In teams of 3 or 4:

1997m row

-Then-

20 rounds:

7 STO #80/60

10 Power cleans #80/60

28 DUs

5 Rope climbs

-Then-

2018 m row
*40 min time cap

1/11/2018

CrossFit XD – CrossFit

Barbell Conditioning

Deadlift (5-5-5-5-5-5)

Every 45 seconds for 6 sets.

Rx 225/155#

Rx+ 275/180#

Metcon

Metcon (Time)

4 rounds for Time:

12 OHS #115/75

12 Burpee box over 24/20″
*jump for RX

1/10/2019

CrossFit XD – CrossFit

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row