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.
For time:
50 Clean and Jerks #135/95
*Every time you drop the bar, run 400m.
10 Min EMOM
3 Back Squats
*All sets at the same weight. Go heavy!!
Max Effort 500m Row
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
Every 2 Min for 10 Min
3 Squat Snatches
*Drop the bar between each rep and build to a heavy triple.
6 Min AMRAP
8 Thrusters #105/70
8 Bar Facing Burpees
3 Min
3 Rounds
21 SDLHP #105/70
12 CTB Pull Ups
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
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
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
Rom Wod
Max Effort 400m Run
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
Every 2 Min for 10 Min:
2 Hang Cleans (power)
*Build over the course of 5 sets.
5 Rounds
30 Double Unders
30 KBS #53/35
30 Hand Release Push Ups
5 Min EMOM
1 Split Jerk
*All sets at same weight
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.
10 Min AMRAP
40 Wall Balls
30 Deadlifts
20 Shoulder to Overhead
#115/75
Build over the course of 3 sets.
Build over the course of 3 sets.
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.