01/29/2016
CrossFit XD – CrossFit
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Overhead Squats #95/65
Power Snatch #95/65
Box Jumps 24/20″
10-9-8-7-6-5-4-3-2-1
Overhead Squats #135/95
Power Snatch #135/95
Box Jumps 30/24″
10-9-8-7-6-5-4-3-2-1
Overhead Squats #95/65
Power Snatch #95/65
Box Jumps 24/20″
10-9-8-7-6-5-4-3-2-1
Overhead Squats #135/95
Power Snatch #135/95
Box Jumps 30/24″
Beginning at 50% of 1RM, work over the course of 5 sets to about 75%, focusing on footwork and turnover into the bottom of the receiving (front squat) position
5 @ 70% of Jerk 1RM
3 @ 75%
1 @ 80%
5 @ 75%
3 @ 80%
1 @ 85%
For Time:
30 Clean and Jerks, 135# / 95#
1- High Hang
1- Mid Hang
1- 2″ Below Knee
Must be all unbroken
4 Rounds
10 Strict HSPU
2 Rope Climbs
Rest 2 Min
Score is total time including the rest.
10 Mountain Climbers
10 Band Pull Aparts
10 Air Squats
10 Band Pass Throughs
20 Min EMOM (5 Rounds)
Minute 1 – 15/12 Cal Row
Minute 2 – 5 Thrusters #95/6
Minute 3 – 10 Toes to Bar
Minute 4 – 10 Front Rack Lunges #95/65
Beginning at 50% of 1RM, working up to about 75% of 1RM over the course of 15 minutes, focusing on footwork and turnover into the bottom of the receiving (overhead squat) position
https://www.youtube.com/watch?v=4YtOANPcgww&feature=youtu.be
In 15 minutes, work to a heavy three-rep “swinging snatch-grip high pull”.
For Time: 30 Snatches, 135# / 95#
Every 2 min for 12 min:
2 Bench Press
*Build up in weight. Record heaviest set.
12 Min AMRAP
6 Burpee Box Overs 24/20″
9 Deadlifts #185/125
12 Push Ups
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
5 Min Rest
3 Rounds
10 CTB Pull Ups
20 Wall Balls #20/14
30 Double Unders
Partner WOD
32-28-24-20-16-12-8-4
KBS #70/53
Sit Ups
Ring Dips
Happy 25th Coach Brad!
25 Min EMOM
2 Thrusters 95/65
5 Bar Facing Burpees
Everyone will work for 25 minutes. Your score will be how many rounds you complete all reps within the 1 minute period.
RX+
#115/75
Tabata:
Hollow Rocks (8 rounds)
Rocking Superman (8 rounds)
Every 2 min for 10 min:
1 Power Clean + 1 Power Jerk
*Build to a heavy
2 Rounds for time:
25 Deadlift #155/105
25 Box Jumps 24/20″
25 Pull Ups