08/27/2015
CrossFit XD – CrossFit
Deadlift (5RM)
Metcon (Time)
5 rounds for time:
20 RKB 70/53
run 400m
30 lunges
5 rounds for time:
20 RKB 70/53
run 400m
30 lunges
In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
Find the heaviest KB or DB that you can get 3 Turkish get ups on right and left.
For time:
Run 600m
10 power snatches 135/95
20 box jump overs 24/20
50 wall balls 20/14
20 TTB
10 HSPU
Run 600m
If you have rope climbs down, practice them for 15 min. However if you don’t have rope climbs we will take 15 min to help you learn.
Every 4 min for 12min complete:
Row 250m
10 deadlifts 225/165
10 bar facing burpees
2 rope climbs
Score is the time each round took to complete.
25 Min AMRAP – Partner WOD
200 M Run
10 Burpees
50 Wall Balls 20/14
200 M Run
10 Burpees
50 KBS 53/35
200 M Run
10 Burpees
50 Situps
Partners Run together, and each partner does 10 burpees after each run. Then, one partner working at a time to get through the rest.
30 Min EMOM
Minute 1 – 12 Push Ups
Minute 2 – 10 Box Jumps
Minute 3 – 8 T2B
RX+
-20 Push Ups
-15 Box Jumps
-10 T2B
5 Min EMOM
1 x High Hang Squat Clean @ 70%
5 Min EMOM
1 x Below the Knee Squat Clean @ 75%
5 Min EMOM
1 x Squat Clean @80-85%
3 Rrounds NFT (not for time):
20′ Handstand Walk
10 Overhead Lunges #135/95
10 Strict Pull Ups
10 Sumo Deadlifts #135/95
7 Min EMOM
Increase weight each set. Record heaviest set.
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
5 Min EMOM
1 High Hang Snatch @ 70%
5 Min EMOM
1 Snatch Below the Knee @ 75%
5 Min EMOM
1 Snatch @ 80%
3 Rounds
400m Run
25 Pull Ups
Supinated barbell row. Keep the back flat and complete repetitions from below the knee to the chest in a bent over position. All sets at the same weight.
For time:
100 Double Unders
15 Ground to Overhead #155/105
100 Double Unders
Rest 3 Min
50 Air Squats
15 Power Snatch #115/75
50 Air Squats
RX+
GTO #185/125
Power Snatch #155/105