2/21/2019

CrossFit XD – CrossFit

ROM WOD

Metcon

Metcon (Time)

For time:

5-10-15-20-25-30-35

Hang Cleans #95/65

Push ups

Air Squats

2/20/2019

CrossFit XD – CrossFit

Strength

Bench Press (5-5-5-3-3-3-1-1-1)

Every 75 seconds for for 9 sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12min

20 Sit Ups

12 deadlifts 155/105#

12 wallball shots 20/14#

2/19/2019

CrossFit XD – CrossFit

Metcon

Metcon (Time)

3 rounds:

75 DUs

10 Hang Snatches #95/65

Rest 2 mins

3 rounds:

50 DUs

6 Hang Snatches #135/95

Rest 2 mins

3 rounds:

25 DUs

3 Hang Snatches #165/115
Rx+ 135/95#, 165/110#, 185/125#

Scale 2:1 singles

2/18/2019

CrossFit XD – CrossFit

Strength

Clean and Jerk (1-1-1-1-1-1-1)

Build over sets.

Squat or power is OK

Push or Split Jerk is OK

Metcon

Metcon (AMRAP – Reps)

15 min AMRAP:

50 cal row

40 Strict press #95/65

30 TTB

20 Burpee Box Overs 24/20

10 Squat Cleans #185/125
*normal schedule today

Partner Wod

CrossFit XD – CrossFit

Partner WOD

Metcon (Time)

For Time:

Buy in 1500 m row

-then-

100 Hang Cleans #135/95

100 STO #135/95

100 Front rack lunges #135/95
*any time the bar is dropped complete 5 synchro burpees

*40 Min time cap

02/15/2019

CrossFit XD – CrossFit

Metcon

Metcon (Time)

24-20-16-12-8-4

Alt DB Squat Snatch 50/35#

HSPU

Competition

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

02/14/2019

CrossFit XD – CrossFit

Strength

Split Jerk (2-2-2-2-2)

Every minute for 6 sets

Build over sets

Metcon

Metcon (Time)

4 rounds for time

10 hand release DL’s 225/155#

20 pull ups

2 rope climbs
Hands must release from the barbell every time the babell touches the floor

RX+ 275/185

C2B pull ups

2 leg less rope climbs

02/13/2019

CrossFit XD – CrossFit

EMOM

Metcon (AMRAP – Rounds)

EMOM for 12 mins:

Min 1: 10 Bulgarian Split squats #53/35’s (5 ea leg)

Min 2: 45 sec weighted plank #45/25

Min 3: 10 bar dips
*two KBs held at your side for BSS

Metcon

Metcon (Time)

For time:

50 jumping lunges

50 sit ups

50 SDLHP #75/55

50 Box jump overs 24/20″
*must jump for RX

02/12/2019

CrossFit XD – CrossFit

Strength

Power Snatch (2-2-2-2-2-2-2)

Every 75 seconds for 7 sets.

If you’ve been coming here for less than 4 months, you can drop the bar between sets

Everyone else, reps must be unbroken.

Build over sets

Conditioning

1 min of work, 30 seconds of rest for 3 rounds.

Each movement will be recorded separately.

Burpees

Row (Calories)

Kettlebell Swings

70/53#

Handstand Push-ups

Double-Unders

02/11/2019

CrossFit XD – CrossFit

Strength

Back Squat (5-5-3-3-1-1-1)

Every 90 seconds for 7 sets.

Heavy set of 5,3, and 1 for the day

Metcon

KRACE (Time)

10 rounds for time:

3 clean and jerks 135/95#

15 wallball shots 20/14#
20min time cap