CrossFit XD – CrossFit
Mobility
ROM WOD
Metcon
Metcon (AMRAP – Rounds)
20 Min EMOM
Odd Minutes – 20 Double Unders
Even Minutes – 5 Squat Snatches #135/85
RX+
20 Min EMOM
Odd Min – 50 Double Unders
Even Min – 5 Squat Snatches #165/110
CrossFit XD – CrossFit
Weightlifting
Back Squat (1 x 20)
Same weight as Monday.
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
CrossFit XD – CrossFit
Metcon
Metcon (4 Rounds for reps)
4 Rounds
4 Min AMRAP
15 Wall Balls #20/14
15 CTB Pull Ups
Row for max calories
Rest 3 min
*Score is calories rowed for each round
RX+
4 Rounds
4 Min AMRAP
15 Wall Balls #20/14
5 Muscle Ups
Row for max calories
Rest 3 min
CrossFit XD – CrossFit
Weightlifting
Back Squat (1 x 20)
First day of our 6 week squat program!! Start conservative this week. Your sets of 20 for this first week should be around 55-60% of your 1 rep max back squat.
Metcon
Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Women’s RX
#75/#35/20″
CrossFit XD – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
20 Min Amrap
20 Toes to Bar
20 Clean and Jerks #155/105
20 HSPU
200m Run
CrossFit XD – CrossFit
Weightlifting
Back Squat (1-1-1-1-1)
Every 2 min for 10 min:
1 Back Squat
*Build to a 1RM. This is our test for the 6 week squat challenge.
Metcon
Metcon (AMRAP – Rounds)
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75/55 lb.
From 5:00-10:00 use 95/65 lb.
From 10:00-15:00 use 115/75 lb.
Continue adding 20/10 lb. every 5 minutes for as long as you are able.
CrossFit XD – CrossFit
Metcon
Goat Day (AMRAP – Rounds)
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.
CrossFit XD – CrossFit
Weightlifting
Split Jerk (1-1-1-1-1)
Every 2 min for 10 min:
1 Split Jerk
*Build to a 1RM
Metcon
Rowing 10min capacity test (Distance)
For 10 min- 30 seconds on 30 seconds off. Score is total meters
New scoring rule:
Set your screen to track 10 rounds of :30 on and :30 off. Your score will be much lower than your original, but much more accurate.
CrossFit XD – CrossFit
Weightlifting
Front Squat (2-2-2-2-2-2-2-2-2-2)
10 Min EMOM
2 Front Squats
*Increase load every set
Metcon
Metcon (Time)
400m Run
40 Front Rack Lunges #135/95
40 Bar Facing Burpees
CrossFit XD – CrossFit
Bradshaw (Time)
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225 #
12 Pull-ups
24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here