03/01/2016
CrossFit XD – CrossFit
Power Snatch (10 x 1)
10 Min EMOM
1 Power Snatch
*Build over the course of 10 sets. Start at 60% of your max.
Metcon (Time)
3 Rounds for time:
7 Toes to Bar
14 Power Snatch #95/65
21 Bar Over Burpees
10 Min EMOM
1 Power Snatch
*Build over the course of 10 sets. Start at 60% of your max.
3 Rounds for time:
7 Toes to Bar
14 Power Snatch #95/65
21 Bar Over Burpees
Every 2 Min for 10 Min:
5 Back Squats
*Build every set and establish a 5RM on the last set.
7 Min AMRAP (ascending ladder)
3 Kettlebell Swings #53/35
3 Wall Balls #20/14
6 Kettlebell Swings
6 Wall Balls
9 Kettlebell Swings
9 Wall Balls
12 Ketllebell Swings
12 Wall Balls
…
and so on, until 7 minutes is up.
RX+
#70/53 KBS
#30/20 Wall Ball
Partner WOD
3 Rounds
1000m Row
50 Sit Ups
50 Box Jumps
200m Run
The Open has begun!! This first workout is a long one and we need your help so it will run smoothly. Everyone is going to have a partner and you will judge each other. That means each class will need at least 40 min to do this workout. PLEASE COME EARLY!!!!! You will need to warm up before your class starts so we can get started asap. Thank you!!
20 Minute AMRAP
25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
20-Minute AMRAP of:
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Bar Facing Burpees
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Jumping Pull-ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
Come at 6pm and watch the Crossfit Games Open announcement with us!!
3 Min:
Run 400m
AMRAP Overhead Squats #115/75
Rest 3 Min
3 Min:
Run 400m
AMRAP Ring Dips
Rest 3 Min
3 Min:
Run 400m
AMRAP Burpees
Take 15-20 Min and build to a 1RM Clean and Jerk
14 Min AMRAP
10 Strict HSPU
20 KBS #70/53
30 Air Squats
40 Power Cleans #95/65
50 Double Unders
10 Min of Muscle Up Practice focusing on the transition.
Options:
-Below, to, and through drill
-Banded low ring muscle up
-Kipping hip to ring drill
-Assisted muscle up with coach
12 Min EMOM
Min 1 – 20 Box Jumps 24/20″
Min 2 – 18/15 Cal Row
Min 3 – 10 CTB Pull Ups
Min 4 – 5 Front Squats #185/125
*Front squats from the floor
0-17 Min (13.1)
17-20 Min (Rest)
20-25 Min (1RM Hang Snatch)
25-28 Min (Rest)
28-34 Min (6 Min AMRAP)
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
6 Min AMRAP
20 Wall Balls
15 TTB
10 Hang Power Cleans #135/95
Partner WOD
100 Back Squats #135/95
50 Shoulder to Overhead #135/95
75 Back Squats
50 HSPU
50 Back Squats
50 Ground to Overhead