03/24/2016

CrossFit XD – CrossFit

Metcon

Metcon (Time)

For time:

50 Clean and Jerks #135/95

*Every time you drop the bar, run 400m.

03/23/2016

CrossFit XD – CrossFit

Weightlifting

Back Squat (10 x 3)

10 Min EMOM

3 Back Squats

*All sets at the same weight. Go heavy!!

Metcon

500m Row (Time)

Max Effort 500m Row

03/22/2016

CrossFit XD – CrossFit

Weightlifting

Bench Press (Find a 2RM)

Metcon

Metcon (Time)

For time:

1 Round:

30 Hang Power Cleans

15 Ring Dips

3 Rope Climbs

Then, 2 Rounds:

20 Hang Power Cleans

10 Ring Dips

2 Rope Climbs

Then, 3 Rounds:

10 Hang Power Cleans

5 Ring Dips

1 Rope Climb

#115/75

03/21/2016

CrossFit XD – CrossFit

Weightlifting

Squat Snatch (3-3-3-3-3)

Every 2 Min for 10 Min

3 Squat Snatches

*Drop the bar between each rep and build to a heavy triple.

Metcon

Metcon (AMRAP – Reps)

6 Min AMRAP

8 Thrusters #105/70

8 Bar Facing Burpees

Rest

3 Min

Metcon (Time)

3 Rounds

21 SDLHP #105/70

12 CTB Pull Ups

03/19/2016

CrossFit XD – CrossFit

Metcon

Metcon (Time)

Partner WOD

400m Run

30 Pull Ups

40 Back Rack Lunges #135/95

100 Double Unders

30 Toes to Bar

40 Back Squats #135/95

100 Double Unders

30 Burpees

40 Power Cleans #135/95

100 Double Unders

400m Run

03/18/2016

CrossFit XD – CrossFit

Metcon

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit Games Open 16.4 Teens (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts

55 Wall-Ball Shots

55 Calorie Row

55 Handstand Push-ups

Boys 14-15 – 135# Deadlift + 14# Wall-Ball

Boys 16-17 – 185# Deadlift + 20# Wall-Ball

Girls 14-15 – 95# Deadlift + 10# Wall-Ball

Girls 16-17 – 125# Deadlift + 14# Wall-Ball

03/17/2016

CrossFit XD – CrossFit

Mobility

Rom Wod

Metcon

400m Run (Time)

Max Effort 400m Run

Metcon (Time)

For time:

-75 Thrusters

*Every time you drop the bar complete 5 Burpee Box Overs

-50 Sumo Deadlift High Pulls

*Every time you drop the bar complete 10 sit ups

03/16/2016

CrossFit XD – CrossFit

Weightlifting

Hang Clean (2-2-2-2-2)

Every 2 Min for 10 Min:

2 Hang Cleans (power)

*Build over the course of 5 sets.

Metcon

Metcon (Time)

5 Rounds

30 Double Unders

30 KBS #53/35

30 Hand Release Push Ups

03/15/2016

CrossFit XD – CrossFit

Weightlifting

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

5 Min EMOM

1 Split Jerk

*All sets at same weight

Gymnastics

Metcon (No Measure)

7-10 sets:

3 Toes to Bar

2 Pull Ups

1 Bar Muscle Up

(all unbroken)
Perfect your swing and focus on the 2 positions of hollow and arch. Tight legs, feet and knees together, shoulders through then shoulders back.

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP

40 Wall Balls

30 Deadlifts

20 Shoulder to Overhead

#115/75

03/14/2016

CrossFit XD – CrossFit

Weightlifting

Front Squat (8-8-8)

Build over the course of 3 sets.

Back Squat (8-8-8)

Build over the course of 3 sets.

Metcon

Metcon (3 Rounds for reps)

3 Rounds

1 Min Max Calorie Row

1 Min Max Box Overs 24/20″

1 Min Max Snatches #135/85

1 Min Rest
1 score for all the calories,

1 for the box overs,

and 1 for the snatches.