11/20/2018

CrossFit XD – CrossFit

Bench Day 12 min EMOM

Close Grip Bench Press

3 sets of 6 @ 50%

3 sets of 4 @ 60%

3 sets of 2 @ 70%

3 sets of 1 @ 80%
*Every minute on the minute you will complete a set at the given percentage.

*Building each set.

*Record your heaviest set and make sure to put note your weight lifted in previous sets.

Metcon (Time)

Row Row Row your Boat

BUY IN: 30 hang power snatches 85/55

Row 1000 meters

1 Rope Climb

Row 500 meters

3 Rope Climbs

Row 250 meters

6 Rope Climbs

CASH OUT: 30 hang power snatches 85/55
RX+

105/75

Its Not Going to Lift Itself

CrossFit XD – CrossFit

Deadlift (12 min for 1 rep max)

Metcon (Time)

3 Rounds for Time

Burpee Broadjump (length of the rig down&back)

30 Lunges with one arm over head 53/35 KB

30 Kettlebell Swings 53/35

30 Goblet Squats 53/35

*Must burpee first on burpee broadjumps

*Lunges are in place, stepping forward
RX+

70/53

Weightlifting

Partner Saturday

CrossFit XD – CrossFit

Metcon (Time)

Partner Workout

60 Pull-ups (Partner must hold barbell in overhead position, arms locked out)

60 Burpees

60 Boxjumps 24/20 (Partner must hang from the pull-up bar while partner does box jumps)

60 Backsquats 155/105

60 Hang power cleans 155/105 (Partner must hold bottom of their dip on the box while other partner does cleans)

60 Calorie row (Damper set to 6)

30 Chest-to-bar pullups (Partner holds bar in overhead position)

30 Burpees to a 6″ target

30 Box jump overs 30/24 (Partner hangs from bar)

30 Back Squats 155/105

30 Hang power cleans 155/105 (Partner holds bottom of dip on box)

30 Calorie row (Damper set to 10)
*Every other movement your partner will be required to hold a specific position. If your partner comes out of the static hold YOU MUST SWITCH.

*The other movements will be completed however you like. One person working at a time.

Metcon (Time)

Partner Workout

60 Pull-ups (Partner must hold barbell in overhead position, arms locked out)

60 Burpees

60 Boxjumps 24/20 (Partner must hang from the pull-up bar while partner does box jumps)

60 Backsquats 155/105

60 Hang power cleans 155/105 (Partner must hold bottom of their dip on the box while other partner does cleans)

60 Calorie row (Damper set to 6)

30 Chest-to-bar pullups (Partner holds bar in overhead position)

30 Burpees to a 6″ target

30 Box jump overs 30/24 (Partner hangs from bar)

30 Back Squats 155/105

30 Hang power cleans 155/105 (Partner holds bottom of dip on box)

30 Calorie row (Damper set to 10)
*Every other movement your partner will be required to hold a specific position. If your partner comes out of the static hold YOU MUST SWITCH.

*The other movements will be completed however you like. One person working at a time.

11/16/2018

CrossFit XD – CrossFit

1 hang power snatch + 1 hang squat snatches (2-2-2-2-2)

Every 2 minutes for 5 sets
*Focus on quality

*Build

Metcon (AMRAP – Reps)

Good Things Come in 3’s

5 minute AMRAP

100 double under BUY in

-Then-

12 power snatches 75/55

4 burpee over the bar

3 min rest

5 minute AMRAP

100 double under BUY in

-Then-

8 power snatches 95/65

4 burpee over the bar

3 min rest

5 minute AMRAP

100 double under BUY in

4 power snatches 125/85

4 burpee over the bar

*Do not have to jump
RX+

Snatches

115/75

135/95

155/105

11/15/2018

CrossFit XD – CrossFit

Warm-up (No Measure)

Rom WOD

Metcon (Time)

4 rounds for time

3 wall walks

30 deadlifts 135/95

10 toes to bar

500m row

11/14/2018

CrossFit XD – CrossFit

Warm-up (No Measure)

Bring Sally Up V-ups
Follow the song “Bring Sally Up” with V-Ups before starting the Strength portion

Hump Day (2-2-2-2-2-2)

2 Thrusters every 90 seconds for 6 sets

Build
Thrusters will be from the rack

Metcon (Time)

Twisted Karen

150 wall balls 20/14

*Every time you drop the ball or stop to rest, you must do 5 push-ups with your feet on the ball

*You may not just stand with the ball
RX+

30/20 lb ball

11/13/2018

CrossFit XD – CrossFit

12 minutes to work on gymnastics GOAT

Use this time to work on your weakest gymnastic movement. It can be working on kipping, handstand walks, muscle ups etc. Don’t hesitate to ask your coach for ideas or for techniques to help you improve.

Metcon (Time)

20 pull-ups

20 handstand pushups

20 air squats

20 power cleans 135/95

15 chest to bar pull-ups

15 handstand pushups

15 air squats

15 power cleans 175/115

10 bar muscle ups

10 handstand pushups

10 air squats

10 power cleans 185/125
RX+

*2″ defecit handstand pushups

*ring muscle ups

*cleans

155/105

185/125

205/145

11/12/2018

CrossFit XD – CrossFit

()

All The Squats

12 min EMOM

Odd Min: 4 front squats

Even Min: 6 back squats

Barbell loaded @ 70% of 1RM front squat

Klepto (Time)

4 Rounds for time of:

27 Box Jumps, 24″

20 Burpees

11 Squat Cleans, 145#
In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here
*womens RX 20″ #100

Partner Wod

CrossFit XD – CrossFit

Metcon (AMRAP – Reps)

30 minute AMRAP

30-20-10

Power Cleans 185/125

Wall Balls 20/14

KB Swings 70/53

Run 800m together with 1 wall ball

-Then-

20-15-10

Deadlift 205/145

Burpee tuck jumps

KB SDHP 70/53

Run 400m together (no ball this time)

-Then-

100 wall ball squat-cleans 20/14

*One partner works at a time to complete reps

*On the first section, you will run with the heavier wall ball if you are a male/female team

*If you finish the wall ball squat cleans, you will start back on the first section

11/09/2018

CrossFit XD – CrossFit

1 snatch + 2 over head squats (Every 90 seconds for 5 sets)

Metcon (AMRAP – Reps)

25 Minute EMOM

Toes To Bar

Double Unders

Power Snatches 95/65

Over Head Squats 95/65

Rest

*MAX reps

*Score is total reps

*Keep the movements in correct order