Wednesday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
Max Distance Row/Run/Bike/Ski
Into..
1 ROUND
20 Glute Bridges
20 Arm Circles Forward
20 Arm Circles Backwards
20 Swings Forward/Back
20 Alt. Elbow Punches
:20 Barbell Overhead Hold or :20 DB OH Hold
Strength
Push Press (3-3-3*)
3-3-3*
Push Press
*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.
(Score is Load)
Workout
Metcon (Time)
FOR TIME
50/40 Cal Bike
50 Up-Downs
(Score is Time)
Metcon (4 Rounds for reps)
AMRAP x 3 MINUTES
Push Jerks (155/105)
-Rest 3:00-
AMRAP x 3 MINUTES
Push Jerks (175/125)
-Rest 3:00-
AMRAP x 3 MINUTES
Push Jerks (195/140)
-Rest 3:00
AMRAP x 3 MINUTES
Push Jerks (215/155)
(Score is ea Round for Reps)
Finisher
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
400m KB Farmer Carry (70/53)|(53/35)
(Score is Time)
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