6/14/2019

CrossFit XD – CrossFit

Strength

Front Squat (5 Reps Every 2 mins for 10 mins )

*build, but do not make big jumps

Metcon

Metcon (Time)

3 rounds for time:

10 OHS #95/65

10 Bar Facing Burpees

10 HSPU
*RX+ #135/95

Strict HSPU

06/13/2019

CrossFit XD – CrossFit

Metcon

Metcon (Weight)

20 Min AMRAP:

2 TTB

3 Pull Ups

200 M run

1 Clean and Jerk
*Pick your weight score will be total weight moved. You have 1 attempt for the clean and jerk. if you fail the lift it doesn’t count. Move on to the next round. You may go up or down throughout the work out. Make sure you keep track of your weight.

Active rest

Metcon (Time)

8 rounds:

500 m row

15 Burpees

06/12/2019

CrossFit XD – CrossFit

Strength

Deadlift (5 Reps EMOM for 7 Mins )

Metcon

Metcon (4 Rounds for time)

For Time:

Every 4 mins for 4 rounds

20 Snatches #95/65

20 RKBS #53/35

20 DUs

06/11/2019

CrossFit XD – CrossFit

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
35min time cap

06/10/2019

CrossFit XD – CrossFit

Strength

Hang Squat Clean (2-2-2-2-2-2-2)

Every 90 second

Build our stay at a manageable weight

Metcon

Metcon (Time)

18-15-12-9-6-3

Hang power cleans 115/75#

Push jerks

Sit-ups

12min time cap
Rx+ 135/95#

06/07/2019

CrossFit XD – CrossFit

Metcon

Metcon (Time)

1 mile run right into 10 rounds of:

5 strict pull ups

7 HSPU’S

1 rope climb

40min time cap
Rx+ 20/14# weight vest AND 800m run after the 10 rounds

6/5/2019

CrossFit XD – CrossFit

Metcon

Metcon (Time)

10 Rounds:

5 KBS #53/35

5 Box Jumps 24/20

10 Thrusters #115/75

Competition

Metcon (Time)

3 rounds:

1k row

100 air squats
Feet cannot move from their stance once you start your air squats. No shuffling of the feet.

Enjoy this workout outside ☀️

6/05/2019

CrossFit XD – CrossFit

Strength

Front Squat (5-5-3-3-1-1 )

Every 2 min for 6 rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

10 Alt DB Snatch #50/35

10 Burpees

100 M Run

06/04/2019

CrossFit XD – CrossFit

Strength

3 Position Snatch (1-1-1-1-1-1-1-1)

1- High Hang

1- Mid Hang

1- 2″ Below Knee
EMOM 8

Build only if you’re comfortable with all three movements.

Metcon

Metcon (Time)

For time:

21-15-9

Hang Power Cleans

TTB
*#155/105 #185/125 #205/135