5/23/2019

CrossFit XD – CrossFit

Metcon

Metcon (3 Rounds for reps)

7 Min AMRAP:

10 SDLHP #75/55

10 Pull Ups

Rest 2 mins

7 Min AMRAP

10 cal Row

10 burpee over rower

Rest 2 mins

7 min AMRAP

10 KBS #53/35

10 Sit Ups
* you may start on any amrap if there is not enough rowers

Wednesday

CrossFit XD – CrossFit

Metcon

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

05/21/2019

CrossFit XD – CrossFit

Strength

Back Squat (3-3-2-1-1-1-1-1-1-1-1)

Every 2 minutes for 11 sets. First 5 sets are required to ensure your body is primed for maximum effort.

1 x 3 @ 75%

1 x 3 @ 80%

1 x 2 @ 85%

1 x 1 @ 90%

1 x 1 @ 95%

1 x 1 @ 101%(suggested)

5 x 1 @ (base on feel)

Metcon

This is optional

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
*Squat snatches

* 1:1 BMU, 2:1 CTB and PU Scale

5/20/19

CrossFit XD – CrossFit

Gymnastics

Pull Up/Dip Complex (AMRAP – Reps)

5 Wide Pull Ups

5 Ring Dips

5 Pronated Pull Ups

5 Ring Dips

5 Narrow Pull Ups

5 Ring Dips

5 Supinated Pull Ups

5 Rind Dips

5 Mixed Grip Pull Ups (R/L)

5 Ring Dips

5 Mixed Grip Pull Ups (L/R)

5 Ring Dips

*All pull ups and dips are performed strict. 60 total reps
*10 min Time Cap

Metcon

Metcon (Time)

3 rounds for time:

400 m run

15 thrusters #95/65

10 Bar Facing Burpees

Competition

Metcon (Time)

4 rounds for time:

400 m run

50′ Handstand walk

75 DUs
*HSW must be completed in 5ft increments, if you fail before a line you must start at the line behind you. Start with your hands behind the line.

Partner WOD

CrossFit XD – CrossFit

Partner WOD

Metcon (Time)

For time:

2 Rounds

100 Cal Row

90 DUs

80 Power Cleans #95/65

70 Push Press #95/65

60 Pull Ups

50 Box Jumps 24/20
*35 Min Time Cap

5/17/2019

CrossFit XD – CrossFit

Metcon

Arnie (Time)

For Time:

With a single 2 pood kettlebell:

21 Turkish get-ups, Right arm

50 Swings

21 Overhead squats, Left arm

50 Swings

21 Overhead squats, Right arm

50 Swings

21 Turkish get-ups, Left arm
In honor of Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009
To learn more about Arnie click here
*40 Min Time Cap

5/16/2019

CrossFit XD – CrossFit

Active rest

Metcon (AMRAP – Rounds)

20 min EMOM:

Min 1: 12/10 cal row

Min 2: 10/8 Burpees

Min 3: 25/ 22 Air squats

Min 4: 15/12 Push ups

Competition

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

50 DU

20 Wall Balls #20/14

10 Front Squats #155/105

1 MU (Ring)
*2 BMU/ 3 CTB for scale

5/15/19

CrossFit XD – CrossFit

Strength

Snatch (1-1-1-1-1-1-1-1-1-1)

EMOM 10

Power or squat is OK

Metcon

Metcon (Time)

4 Rounds FT:

10 TTB

15 Hang Snatches #75/55

20 sit ups

200 m run

5/14/2019

CrossFit XD – CrossFit

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

DL

Hang Power Clean

Push Jerk

#185/125

05/13/2019

CrossFit XD – CrossFit

Strength

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

Every 2 minutes for 8 sets:

2 x 5 @ 70%

2 x 5 @ 75%

1 x 3 @ 80%

1 x 3 @ 85%

2 x 5 @ 70%

Re-test will be next week

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

6 Buprees

6 Pull Ups

6 KB Snatches #53/35