06/10/2016
CrossFit XD – 6 Week Challenge
Weightlifting
Deadlift (1RM)
No rounded backs!!
Metcon
Metcon (Time)
1 Round
21 Box Jumps
15 Toes to bar/toes to pole
9 Squat Cleans #35-55
No rounded backs!!
1 Round
21 Box Jumps
15 Toes to bar/toes to pole
9 Squat Cleans #35-55
20 Min EMOM
Odd Minutes – “Goat” #1
Even Minutes – “Goat” #2
“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats.
Choose two “Goats” to work on today. Coaches will have great suggestions in class.
Today you will pick 2 or more “goats” and complete a 20 min AMRAP w/ those movements.
20 Band Pull Aparts
20 Banded Pass Thrus
20 Tall Clean and Tall Jerk (pvc)
-then-
Build to your emom weight
20 Min EMOM
1 Power Clean and Jerk
*Same weight for all 20 sets. Around 80% of your 1RM power clean.
400m Run
25 Shoulder to Overhead #135/95
25 Bar Facing Burpees
400m Run
20 Band Pull Aparts
20 Banded Pass Thrus
20 Tall Clean and Tall Jerk (pvc)
-then-
Build to your emom weight
20 Min EMOM
1 Power Clean and Jerk
*Same weight for all 20 sets. Around 80% of your 1RM power clean.
400m Run
25 Shoulder to Overhead #135/95
25 Bar Facing Burpees
400m Run
10 Min EMOM
1 Power Snatch + 1 Hang Squat Snatch
*Build in weight
3 Rounds
21 Box Jumps 24/20″
15 Toes to Bar
9 Deadlifts #275/175
RX +
#315/205
Ten rounds for time of:
10 Thrusters, 95#
10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here
5 Min AMRAP
5 Front Squats
5 Jumping Pull Ups
5 Knee Push Ups
Go as heavy as possible. Record your 1RM
Max Effort 500m Row
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
50 Deadlifts
40 Hang Power Cleans
30 Front Squats
20 Shoulder to Overhead
10 Thrusters
#135/95
*At the top of every minute each partner does 5 burpees. You may not do your burpees at the same time. Do your 5 burpees, wait for your partner to do 5 burpees, then you can pick up the barbell.
Last day of the 20 rep squats!! Woohoo!!
12 Min AMRAP
200m Run
5 Clean and Jerks #165/115
200m Run
5 Clean and Jerks #185/125
200m Run
5 Clean and Jerks #205/135
200m Run
5 Clean and Jerks #225/145
…and so on, adding #20/10 after each 200m run. Score is total completed Clean and Jerks.
For time:
200m Walking Lunges
If you do this inside, you will lung down and back the length of the rig 8 times. If you did lunges on goat day, you will complete 200m of burpee broad jumps.
7 Min AMRAP
5 Pass thrus
5 Wall facing squats
5 single leg RDL w/ KB
5 KBS
5 PVC good mornings
For time:
50 Jumping Pull Ups
50 Air Squats
50 Box Push Ups
50 Med Ball Sit Ups
50 Box Step Ups w/ Med Ball
100 Flutter Kicks (50 each leg)