Author Archive

6/26/2019

CrossFit XD – CrossFit

Metcon

Metcon (Time)

For time:

200 Meter Run

10 squat cleans #135/95

200 M Run

8 squat cleans #155/105

200 M Run

6 squat cleans #175/115

200 M Run

4 squat cleans #195/125

200 M Run

2 squat cleans #205/135
*RX+ #175/115 195/125 205/135 225/145 245/155

6/25/2019

CrossFit XD – CrossFit

Strength

Bench Press (5-5-5-5-5)

Every 2 minutes for 5 sets.

Metcon

Metcon (Time)

For time:

10 Dead Lifts #225/155

20 Burpees

30 Push Press #135/95

40 TTB

50 Double Unders
*15 Min Time Cap

06/24/2019

CrossFit XD – CrossFit

Strength

Power Snatch (3-3-3-3-3-3-3)

EMOM 7

These are touch and go

Stay between 60-70% of 1 RM heaviest snatch

Metcon

Metcon (Time)

3 Rounds For Time:

30 Kettlebell Snatches #53/35

30 Wall Balls #20/14

Partner Wod

CrossFit XD – CrossFit

Partner WOD

Metcon (AMRAP – Rounds and Reps)

25 Min Amrap:

Partner A:

2 rope climbs

12 Power Snatches #135/95

24 Pull Ups
* one partner works at a time

6/21/2019

CrossFit XD – CrossFit

Metcon

Metcon (Time)

For Time:

800 M run

50 Sit Ups

50/40 Push ups

400 M run

40 Sit up

40/30 Push ups

200 M run

30 sit ups

30/20 Push Ups

100 m Run

20 sit ups

20/10 Push ups

6/20/2019

CrossFit XD – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

10 HSPU

10 Thrusters 95/65

10 Box Jump Over 24/20

Strength

Squat Clean (Take 10 mins after the Wod and find a 1RM )

Clock will start as soon as the amrap ends

06/19/2019

CrossFit XD – CrossFit

Strength

Split Jerk (2-2-2-2-2-2)

Every 90 seconds for 6 sets

Metcon

Metcon (Time)

4 rounds for time:

9 deadlifts 225/155#

11 Chest to bar pull ups

200m run

30 double unders

12min time cap

6/18/2019

CrossFit XD – CrossFit

Metcon

Metcon (Time)

2 Rounds:

A. 50 Air Squats

15 strict press #75/55

15 Bar Facing Burpees

15 KBS #70/53

B. 50 Air Squats

15 Cleans #135/95

15 Push Ups

15 Box Jumps # 24/20
A + B is 1 round. Rest 3 min after completing each letter. Score is total time after completing B for the 2nd time. 35 min cap.

* RX+ With a Vest #20/14

#95/65 strict press

#155/105 Clean

06/17/2019

CrossFit XD – CrossFit

Strength

Snatch (1-1-1-1-1-1-1-1)

Weightlifting

Every 2 min for 10 min

3 unbroken Power Snatches
Every 75 seconds for 8 sets

Snatch (1-1-1-1-1-1-1-1)

Weightlifting

Every 2 min for 10 min

3 unbroken Power Snatches
Every 75 seconds for 8 sets

Metcon

Metcon (Time)

For time:

5-10-15-20-15-10-5

TTB

SDLHP #95/65

Competition

Metcon (Time)

3 Rounds for time:

3 MU

6 Snatches #175/105

9 Bar facing Burpees

Partner WOD

CrossFit XD – CrossFit

Partner WOD

Metcon (Time)

Buy in:

30 Synchro Air Squats

10 Rounds FT:

20 DB Cleans #50/35’s

30 Bench Press #95/65

60 DUs

Cash Out:

30 Synchro Air Squats