CrossFit XD – CrossFit


Pause Jerk (2-2-2-2-2-2-2-2)

Pause for 2 seconds in the dip
Every 75 seconds for 8 sets:

Build over sets.

These are Split Jerks.

Points of performance:

– Vertical Torso

– Weight even in feet

– Drive the barbell upward with your legs WITHOUT dipping down further.

– Split feet by focusing on your lead foot, getting as far forward as possible.


Metcon (AMRAP – Rounds and Reps)

AMRAP 15min

1 rope climb

10 push ups

15 air squats
RX+ wear a 20/14# vest


CrossFit XD – CrossFit

Metcon (AMRAP – Reps)


(Partner Wod)

*5min AMRAP

Max Cal Row

Max Wall Balls 20/14

-Rest 2min

*5min AMRAP

Max Power Cleans 155/105

Max Double Unders

-Rest 2min

*5min AMRAP

Max Deadlifts 155/105

Max Burpees

-Rest 2min

*5min AMRAP

(Decrease Weight)

Max Squat Snatch 135/95

Max KBS 53/35

-Rest 2min

*5min AMRAP

Max STO 135/85

Max Box Jumps 24/20

(Step-ups allowed)

**25 minutes of work

-Each partner will start on a different movement and they will decide between the two of them *when* to switch.
-During the rest, you will calculate how many reps total you each did for each movement.

-A good idea would be to keep an on-going count and as you switch, let your partner know where you are so they can continue counting from there.

**SCORE will be TOTAL combined reps from all the amraps.



CrossFit XD – CrossFit

Back Squat

Build to a heavy 1 rep.

Record heaviest lifted.

Metcon (Time)

With a 13 min time cap:


Row 500m

1 rope climb

6 cleans 205/135

12 pistol squats

6 bar muscle ups

12 pistol squats

6 cleans 205/135

1 rope climb

Row 500m

*Then you have till the 18min mark to establish your 1rm clean and jerk .

*if you can not do the RX weight, choose a weight that is heavy for you.
*At the 13 minute mark, You will have 5 minutes to establish a 1 rep MAX Clean and Jerk.

*If you finish EARLIER than 13minutes, you may start establishing your 1rm max as soon as you are done with the first portion.

*If you DO NOT finish by the 13 minute mark, you will stop the metcon and take 5 minutes to establish your one rep max clean and jerk.

*If you do not finish the metcon, your score will be 13min + whatever reps you did not complete. Row is worth 1rep.


Cleans 225/155

Clean and Jerk

Establish a 1RM Clean and Jerk


CrossFit XD – CrossFit

Warm-up (No Measure)


Metcon (AMRAP – Reps)

20 min amrap

30 seconds on and 30 seconds off

1- Double Unders

2- Burpees

3- Sit-ups

4- Air Squats
*Work for 30 seconds, then MUST rest for 30 seconds.

*Should be an all out effort.

*Score is total reps.


CrossFit XD – CrossFit


10 min EOMOM

Even: 5 Deadlifts

Odd: 25′ Walking Lunge
-Choose a deadlift weight that you can add 10# on EACH set.

-Walking lunge is with a kettle bell in the front rack position.

-Choose your own kettle bell weight.

-Only the deadlift is scored.

Metcon (AMRAP – Reps)

5 min AMRAP

12 Deadlifts 175/135#

10 TTB

12 Box Overs 24/20

*Rest 2 minutes*

4 min AMRAP

10 Deadlifts 205/155#


10 Box Overs 24/20

*Rest 2 minutes*

3 min AMRAP

8 Deadlifts 225/175#


8 Box Overs 24/20
-Complete as many reps as possible in the time given.

-Deadlift weight increases with each AMRAP

-Score is total reps combined from all three AMRAP’s


CrossFit XD – CrossFit

Bench Press

Take 15 minutes to complete the following:

-Complete 5 reps

-Add 10lbs per set for 5 sets

-All sets completed CONSECUTIVELY. Have Partners change weights. You will not leave bench until all your sets are completed.

**Choose a starting weight that you can successfully complete first 5 sets, adding the 10lbs per set.

-Then work your way back DOWN to your starting weight, decreasing by 10lbs per set.

-Total of 10 sets

*ALL sets will be completed CONSECUTIVELY. Have your partners switch out your weight. You will complete all your sets before coming off the bench.

-After you have completed all sets, complete your MAX set unbroken pushups

**NO REST between sets, or between last bench set and pushups!

-Total of 10 sets

**SCORE is MAX number of pushups**
*If you work in groups of 3 it will go fast. Have a person on each side of the barbell and as soon as you finish the set of 5 they will change the weight for you and you will finish all sets consecutively.

Metcon (AMRAP – Reps)

9 minute AMRAP

3 devils press 50/35


9 DB hang power cleans 50/35
*Complete as many reps as possible in 9 minutes.

*Should be a sprint

*Score is for total reps

*18 reps per round



CrossFit XD – CrossFit

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

Snatch Grip Deadlift + Snatch High Pull + Squat Snatch

1-1-1 @ 65% of 1rm

1-1-1 @ 70% of 1rm

1-1-1 @ 75% of 1rm

*Complete complex every 90 seconds for 9 sets

*The bar comes to the ground between each movement in the complex.
*Looking for QUALITY

*Focus on technique

*Try to stay true to the percentages

*Elbows up high on the high pull

Metcon (Time)

For Time Complete:


Squat Snatches 115/75


Wall Balls 20/14

*Should feel like a sprint

Squat Snatches @ 135/95


Wall Balls 30/20


CrossFit XD – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner WOD

30 minute amrap



Front Rack Lunges 185/125

Wall Balls 20/14


Dumbbell Thrusters 50/35

Clean and Jerks 185/125

Ring Dips

Dumbbell Power Cleans 50/35

*pick which movements you want for the given reps.

*One partner works at a time.

*If you finish the round of 10 reps, you must return back to the 60’s…


CrossFit XD – CrossFit

Pause Front Squat (3-3-3-2-2-2-1-1-1)

*Every 90seconds complete a set of pause front squats.

*2 second pause

*BUILD to a heavy single

Metcon (Time)


Hang Snatches 75/55

Thrusters 75/55

RKBS Swings 70/53#

*MUST wait 1 minute after you finish a round

*Should be a sprint

*95/75 thruster

*You will finish your 21 hang-snatches, 21 thrusters and the 21 RKBS -Then- you will wait 1 minute to begin your 15’s and so on.

*Keep track of your own 1 minute rest.


CrossFit XD – CrossFit

Warm-up (No Measure)


Metcon (Time)

For Time:

Run 800m

3 rope climbs

20 hand stand pushups

Run 400m

2 rope climbs

15 hand stand pushups

Run 200m

1 rope climbs

10 hand stand pushups