Wednesday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Alt. Samson Lunges
12 Alt. Groiners
:20 Overhead Plate Hold
Into…
3 ROUNDS
8/8 Tempo Split Squats
10 Plate OH Strict Press
12 Plate Sumo Deadlifts
100m Run (EZ→ Mod→ Hard)
Workout
Metcon (AMRAP – Reps)
4 SETS
ON A 4:00 RUNNING CLOCK…
400m Run
20 Alt DB Snatch 50/35
Max Single Arm OHS in Remaining Time (switch arms as needed)
-No Additional Rest b/t Sets-
(Score is Total Reps)
*score is OHS Reps
Post-Workout Strength
Split Jerk (5-5-5-5-5 )
@75 % of 1 RM
Stay at the same weight
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