9/20/19

CrossFit XD – CrossFit

Strength

1 Power Clean + 2 Squat Cleans + 1 Jerk (1 Complex Every 2:30 min for 6 rounds)

1 Power Clean + 2 Squat Cleans + 1 Jerk
*Unbroken (dont drop the bar)

Metcon

Metcon (Time)

For Time:

20-15-10-5

HSPU

Burpees

Squat Cleans #135/95
*20 Min Time Cap

9/19/19

CrossFit XD – CrossFit

Strength

Thruster (2 reps every 2 mins for 5 Rounds)

*Build

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

5 TTB

5 BMU

10 Wallballs #20/14

20/17 Cal Row
*RX + 10 Toes to Ring

3 MU

8 WB #30/20

24/20 cal row

Active rest

Metcon (Time)

5 Rounds:

30 Jumping Jacks

30 Sit ups

30 Air Squats

9/18/2019

CrossFit XD – CrossFit

Strength

Snatch (1 rep every 30 sec for 8 rounds )

* focus on technique. Don’t make big jumps. Try to lift every round. Don’t go too heavy and have to skip rounds

Metcon

Metcon (Time)

3 rounds:

6 Power Snatch #135/95

12 KBS #70/53

72 DUs

9/17/2109

CrossFit XD – CrossFit

Metcon

Metcon (Time)

5 Rounds for time:

800 m run/1000m Row

15 Pull Ups

15 Hang Cleans #115/75

15 Back squats #115/75
*back squats from the ground

*40 min Time Cap

*Run Weather permitting

9/16/2019

CrossFit XD – CrossFit

Strength

Front Squat (5-5-3-3-1-1-1 )

Every 2 mins for 7 rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

2 Rope Climbs

6 Push Press #95/65

12 Push ups

Partner Wod

CrossFit XD – CrossFit

Partner WOD

Metcon (AMRAP – Reps)

25 Min AMRAP:

2-4-6-8-10-12…..

Hang Snatches #115/75

Wall Balls #20/14

Box jumps 24/20

9/13/2019

CrossFit XD – CrossFit

Metcon

Metcon (Time)

For Time:

Diane

21-15-9

Dead Lift #225/155

HSPU

-rest 3 mins-

Helen

3 rounds:

400 m run

21 KBS #53/35

12 Pull Ups

-rest 3 mins-

ElizaGrace

21-15-9

Clean & Jerk #135/95

Ring Dips
*Scale Option- pick 2 of the 3.

9/12/2019

CrossFit XD – CrossFit

Active rest

Metcon (Time)

8 rounds:

20 cal row

20 Dumb Bell Curls #20/15 (10 Ea Arm)

20 Lunges

Metcon

Metcon (Time)

For time:

800 m Run

75 Sit Ups

75 Push Press #45/35

75 Back Squats #45/35

75 Hang Cleans #45/35

800 m Run

Extra Credit

Dead Hang (Time)

30 hold

45 sec rest

for 10 rounds

add total time

9/11/2019

CrossFit XD – CrossFit

Metcon

9/11 Memorial WOD (Time)

2001 run

-then-

11 Box Jumps (36/24)

11 Thrusters (115/75)

11 Chest to Bar Pull Ups

11 Cleans (185/125)

11 Hand Stand Push Ups

11 KB Swings (70/53)

11 Toes to Bar

11Deadlifts (185/125)

11Push Jerk (135/95)

-then-

2001m Row

9/10/2019

CrossFit XD – CrossFit

Gymnastic conditioning

Metcon (AMRAP – Rounds and Reps)

Reverse Tabata

16 rounds:

10 sec ring hold

20 sec rest.

Metcon

Metcon (Time)

5 Rounds for time:

4 Alt Turkish Get ups #53/35

10 Weighted Box Step ups 24/20 # 53/35

100 M farmers carry #53/35
*Use 1 KB for the work out.

*Hold the KB anyway you want on the step ups.