8/13/19

CrossFit XD – CrossFit

Metcon

Metcon (Time)

For time:

20 Power Clean #95/65

5 TTB

15 Power Clean #135/95

10 TTB

10 Power Clean #165/115

15 TTB

5 Power Clean #185/125

20 TTB

1 Power Clean #205/130
* RX+ #165/105, 195/115, 205/125, 225/140, 245/155

Toes to Rings

8/12/2019

CrossFit XD – CrossFit

Strength

Overhead Squat (2 reps EMOM for 6 Mins )

*build

Metcon

Metcon (Time)

For Time:

Run 800 m

-then-

12 Rounds

3 strict HSPU

6 KB Snatches (3 per arm)#53/35

12 DU

Partner Wod

CrossFit XD – CrossFit

Partner WOD

Metcon (Time)

For Time:

200 wall balls #20/14

60 cal row

100 wallballs

60 cal row

50 wall balls
*if the ball touches the ground at anytime complete 5 burpees each.

*40 min time cap

8/9/2019

CrossFit XD – CrossFit

Strength

Deadlift (5-5-3-3-2-1-1)

Every 2 mins for 7 rounds

*Build

Metcon

Metcon (Time)

For Time:

30 Bear complex #115/75
*clean+ front squat +jerk+backsquat+jerk

8/8/19

CrossFit XD – CrossFit

Skill

12 minutes to work on gymnastics GOAT

Use this time to work on your weakest gymnastic movement. It can be working on kipping, handstand walks, muscle ups etc. Don’t hesitate to ask your coach for ideas or for techniques to help you improve.

Metcon

Metcon (Time)

7 Rounds FT:

7 Push Jerks # 135/95

7 CTB

7 Box Jumps 24/20
RX+#185/125

30/24”

Active rest

Metcon (Time)

For time:

5 rounds

10/8 Push ups

20 Knee Raises

30 KBS 35/26

8/7/19

CrossFit XD – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

24 Min AMRAP:

400 M Run

10 Wall Balls #20/14

5 HSPU

1 Squat Snatch #165/115
*RX+ #30/20

4″/3″ Defict HSPU

#185/125

8/6/2019

CrossFit XD – CrossFit

Bodyweight Gainz

Metcon (AMRAP – Rounds)

12 Min EMOM:

Min 1: 20/17 DB Triceps Extensions

Min 2: 8/6 Dips
*pick your weight for the Dumbbell

Metcon

Metcon (Time)

For Time:

5-10-15-20-15-10-5

Bar Facing Burpees

Hang Cleans #155/105

8/5/2019

CrossFit XD – CrossFit

Strength

Back Squat (3 reps every 90 sec for 6 rounds )

*build

Metcon

Metcon (Time)

For Time:

4 rounds

10 thrusters #115/75

20 Deadlifts #135/95

30 Cal Row
* use one bar

Partner Wod

CrossFit XD – CrossFit

Partner WOD

Metcon (Time)

10 Rounds for time:

10 Power Snatches #135/95

20 Wallballs #20/14

20 Pull Ups

100 DUs
*Split reps how you want

8/2/19

CrossFit XD – CrossFit

Strength

RDL (Romanian Deadlift) (5 reps every 75 sec for 6 rounds )

Please watch this video!!

https://youtu.be/XowKMitOVNc

Start the video at the 7 min 30 second mark. It explains very well how to execute this movement properly.

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

10 power cleans #135/95

10 box jump overs 24/20

100 m run