6/18/2015
CrossFit XD – CrossFit
Front Squat (5-5-5-5-5)
Metcon (Time)
21-18-15-12-9-6-3:
deadlift 225/155
box jumps 24/20
burpees
21-18-15-12-9-6-3:
deadlift 225/155
box jumps 24/20
burpees
for time:
50 DU’s
20 box jump overs 20″
15 push jerks 115/85
10 burpee pull-ups
15 push jerks
20 box jumps
50 DU’s
5 rounds:
20 cal on the rower
10 burpees
10 HSPU
3 snatches 155/105
Rest 1 min
Remember, body fat testing is tomorrow!! If you already tested last month, then you get 1 test free, which is tomorrow. If you haven’t tested, bring $10 to your class and we’ll get you done. XD now has it’s own machine and we will test regularly, $10 each time. Thanks!!
Partners
20 Min AMRAP
40 Overhead Squats #95/65
40 Box Jump Overs 24/20″
40 Shoulder to Overhead #95/65
400m Run
-Run will not be counted for reps. It only finishes a round.
5 Min to find 1RM Squat Snatch
-Score is the sum of the best lift from each athlete.
21-15-9
Hang Power Cleans
Jump Squats
Sit Ups
-Kipping/Butterfly Pull Ups
For Time:
100 pullups
100 pushups
100 situps
100 air squats
You must complete all 100 pull ups before doing any push ups, and all 100 push ups before doing any sit ups, etc.
:20 Sec Plank Hold
10 Goblet Squats
10 KB Snatches
10 Band Pull Aparts
(light kb)
3 Rounds
1 Min Rowing (cal)
1 Min Burpees
1 Min Thrusters #75/55
1 Min Toes 2 Bar
1 Min Rest
5 Toes to Bar
10 Air Squats
20 Double Unders
Record what weight you did on the 3 x 2. All 3 sets at the same weight.
10 Min AMRAP
25 Wall Balls #20/14
50 Double Unders
10 Scapula Depressions
10 Zots Press (pvc pipe)
10 Overhead Squats
10 Over the fence floor drills (pull up drill)
Back Rollout w/ Medball
Medball Seated Straddle
Calf Stretch
Arm Circles
10 Min EMOM
3 Snatch Grip Deadlifts @ 70%
5-4-3-2-1
10-8-6-4-2
Jerk #185/125
Box Jumps 24/20
Jerks #205/135
Box Jumps 30/24
10 Mountain Climbers
10 Band Pull Aparts
10 Air Squats
10 Band Pass Throughs
Monday Monster Mash
10 Min EMOM
Odd: 15 Kettlebell Swings #53/35
Even: 10 Burpees
Rest 3 Min
10 Min EMOM
Odd: 15 Sit Ups
Even: 10 Pull Ups
Rest 3 Min
For time:
4 Rounds
12 Deadlifts
9 Hang Cleans
6 Push Jerks
#95/65
Partner WOD
800m Run
50 Power Cleans #115/75
100 Push Ups
40 Power Cleans
80 Push Ups
30 Power Cleans
60 Push Ups
20 Power Cleans
40 Push Ups
10 Power Cleans
20 Push Ups
800m Run