04/26/2019

CrossFit XD – CrossFit

Strength

Back Rack Lunge (4 Back Rack Lunge EMOM for 10 Mins)

Metcon

Metcon (Time)

2 rounds for time:

200 M Farmers Carry #70/53’s

40 Burpee Pull Ups

80 DUs

04/25/2019

CrossFit XD – CrossFit

Gymnastics

Metcon (AMRAP – Rounds)

EMOM 12min:

Min 1 – 7 strict pull ups (supinated)

Min 2 – 30 second free standing handstand hold

Min 3 – 10 barbell rollouts 95/75#
Barbell rollout – https://youtu.be/5v2j3zTe6T0

Scale options for free standing handstand hold:

– Wall facing handstand holds

– standard handstand hold

– one of these options in the video https://youtu.be/-MBL10gv_So

Metcon

Metcon (Time)

4 rounds for time:

10 STO #135/95

15 Ring Push Ups

20 Jumping Airsquats

Competition

Metcon (Time)

For Time:

10 Clusters #95/65

50’ HS Walk

8 Clusters #135/95

40’ HS Walk

6 Clusters #165/115

30’ HS walk

4 Cluster #185/125

20’HS walk

2 Cluster #205/135

10’ HS walk

04/24/2019

CrossFit XD – CrossFit

Strength

Every 75 seconds for 6 total sets. Go right into push press after the strict press

Strict Press (5-5-5)

Push Press (3-3-3)

Metcon

Metcon (Time)

For Time:

50 Deadlift #225/155

50 TTB

50 Hang Snatch #95/65

50 Box Jumps 24/20″

100 DUs
*Must jump for RX

04/23/2019

CrossFit XD – CrossFit

Strength

1 power clean + 1 hang power clean (1-1-1-1-1-1-1)

Every 90 seconds for 7 sets

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

10 HSPU

10 Devils Press #50/35

200 m run

04/22/2019

CrossFit XD – CrossFit

Strength

Back Squat (6-6-4-4-3-3-1-1-4-4)

Every 2 minutes for 10 sets:

2 x 6 @ 75%

2 x 4 @ 80%

2 x 3 @ 85%

2 x 1 @ 90%

2 x 4 @ 85%

Post your 90%

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

04/20/2019

CrossFit XD – CrossFit

Partner WOD

Metcon (Time)

For Time:

2 Rounds

800 M run

100 KBS #53/35

100 Front Rack Lunges

#95/65

800 M Run

100 Sit ups

100 Wall Balls #20/14
* Run Together

*40 min time cap

04/19/2019

CrossFit XD – CrossFit

Strength

Bench Press (8-8-8-8-8)

Every 2 minutes for 5 sets. Try to stay at the same weight but you can make an adjustment on the 2nd or 3rd set

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

6 Ring Dips

6 Push Press #115/75

10 Burpees
*RX+ 3 Ring MU

#135/95

04/18/2019

CrossFit XD – CrossFit

Barbell Conditioning

Metcon (No Measure)

EMOM 30:

Minutes 1-10:

1 squat snatch

Minutes 11-20:

1 squat clean

Minutes 21-30:

1 deadlift
You have to go up in weight each minute. You can the same weight from the end of one lift to the start of the other lift.

Record max weight for each lift

Squat Snatch (1)

Squat Clean (1)

Deadlift (1)

04/17/2019

CrossFit XD – CrossFit

Bodybuild

Metcon (AMRAP – Rounds)

Emom 12min

Min 1: 15 straight bar curls 45/35#

Min 2: 30 banded tricep extensions

Min 3: 5-8 strict toes to bar
* scaling options for strict toes to bar*:

– Weighted knees to chest

– 5-8 v-ups with a 3 second negative.

Rx+ = 75#/45# curls

Metcon

Metcon (Time)

4 rounds for time:

400m run

20 single arm KB snatches 53/35#

15 box jumps 24/20″

04/16/2019

CrossFit XD – CrossFit

Strength

Split Jerk (2-2-2-1-1-1)

Every 90 seconds

Build each set

Metcon

Metcon (Time)

4 rounds for time:

8 strict pull ups

16 thrusters 95/65#

80 double unders
*suggested scaling options*

– banded strict pull ups

– strict pull ups with a barbell on the J-cups