CrossFit XD – CrossFit
7 Min AMRAP #17 (No Measure)
10 Power Clean and Jerks
250m Row
10 Plyo Push Ups
Skill
Rowing Technique
Fore! (AMRAP – Reps)
In front of a clock set for 12 minutes:
4 minutes of clean and jerks, 135 lb.
4 minutes of rowing
4 minutes of burpees
Log total reps
CrossFit XD – CrossFit
The Tink ! (Time)
For time:
run 400m
25 wall balls 20/14
25 box jump overs 24/20
25 KB swings 35/53
run 800m
25 KB swings 35/53
25 box jump overs 24/20
25 wall balls 20/14
run 400m
CrossFit XD – CrossFit
Metcon (Time)
Partner WOD
4 Rounds
20 Thrusters #95/65
20 Sit Ups
20 Power Snatch
20 Burpees
CrossFit XD – CrossFit
Teach
Muscle Up Clinic
-Below, To, Through drill
-False Grip
-Transition with hands touching chest
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
10 CTB Pull Ups
20 Med Ball Cleans #20/14
RX+
12 Min AMRAP
2 Muscle Ups
20 Med Ball Cleans #20/14
CrossFit XD – CrossFit
Metcon (Time)
4 Rounds
40 Wall Balls #20/14
4 HSPU
4 Power Cleans #225/155
40 Double Unders
This one isn’t about clicking the “RX” button. Just go as heavy as you can. Do your best, forget the rest.
CrossFit XD – CrossFit
Metcon (5 Rounds for time)
5 Rounds
400 M run
10 Overhead Squat 95/65
15 Kettle Bell Swings 53/35
RX +
OHS 135/105
KBS 70/53
CrossFit XD – CrossFit
7 Min AMRAP #16 (No Measure)
5 Full Snatches (strike the hips)
1 Full Clean + 2 Jerks x 5 (strike the legs)
Olympic Lifting Total (Total Weight)
CrossFit XD – CrossFit
Metcon (AMRAP – Reps)
15 Min AMRAP
3 Front Rack Lunges #135/95
3 Burpees
30 Double Unders
6 Front Rack Lunges
6 Burpees
30 Double Unders
9 Front Rack Lunges
9 Burpees
30 Double Unders
12 Front Rack Lunges
12 Burpees
30 Doubles
…and so on, ascending by 3’s until time runs out.
Push Press (Find 1RM, then do 4 x 3 @ 75% of that)
CrossFit XD – CrossFit
Metcon (Time)
Teams of 3
Buy In: 300 Double Unders
3 Rounds
45 Wall Balls #20/14
30 Kettlebell Swings #70/53
45 Shoulder to Overhead #115/75
30 Toes to Bar
Cash Out: 300 Double Unders
*1 athlete working at a time
CrossFit XD – CrossFit
Cindy XXX (AMRAP – Reps)
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats