08/27/2015

CrossFit XD – CrossFit

Deadlift (5RM)

Metcon (Time)

5 rounds for time:

20 RKB 70/53

run 400m

30 lunges

08/26/2015

CrossFit XD – CrossFit

Clean and Jerk (1RM)

CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#

08/25/2015

CrossFit XD – CrossFit

Turkish Get Up (3 left, 3 right)

Find the heaviest KB or DB that you can get 3 Turkish get ups on right and left.

Metcon (Time)

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

08/24/2015

CrossFit XD – CrossFit

Rope Climb (NFT)

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.

Metcon (3 Rounds for time)

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.

8/22/2015

CrossFit XD – CrossFit

Metcon (AMRAP – Rounds and Reps)

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.

08/21/2015

CrossFit XD – CrossFit

Metcon (AMRAP – Reps)

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

08/20/2015

CrossFit XD – CrossFit

Metcon (3 Rounds for weight)

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%

Metcon (No Measure)

3 Rrounds NFT (not for time):

20′ Handstand Walk

10 Overhead Lunges #135/95

10 Strict Pull Ups

10 Sumo Deadlifts #135/95

08/19/2015

CrossFit XD – CrossFit

Front Squat (7 x 2)

7 Min EMOM

Increase weight each set. Record heaviest set.

CrossFit Games Open 14.5 (Time)

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

08/18/2015

CrossFit XD – CrossFit

Metcon (3 Rounds for weight)

5 Min EMOM

1 High Hang Snatch @ 70%

5 Min EMOM

1 Snatch Below the Knee @ 75%

5 Min EMOM

1 Snatch @ 80%

Metcon (Time)

3 Rounds

400m Run

25 Pull Ups

08/17/2015

CrossFit XD – CrossFit

Barbell Row (7-7-7-7-7)

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.

Metcon (Time)

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