04/15/2019

CrossFit XD – CrossFit

Strength

Back Squat (5-5-3-3-3-3-5-5)

2 x 5 @ 75%

2 x 3 @ 80%

2 x 3 @ 85%

2 x 5 @ 80%

Every 2 minutes for 8 sets

Record your 85% in the results

**squat tip**

Often when squatting multiple reps we tend to “ease off the gas pedal” aka not apply the same amount of muscular contraction from the bottom of the squat to lockout. By keeping your “foot on the gas,” it will aid in working through the “sticky” part of the lift where the transition of force gets passed from the hamstrings/glutes to the quads. When performed properly each rep will feel like the bar wants to “pop” off your shoulders and you may hear the weights “clink.”

High bar vs. Low bar:

I get questions about which version of the backsquat is best and the answer to that is dependent on what YOU want to achieve. Here’s a link that talks about that and more related to the backsquat:

https://barbend.com/back-squat/

Metcon

AMRAP: Metcon (AMRAP – Rounds and Reps)

AMRAP 9min:

8 bar facing burpees

8 hang snatches 135/95#

16 jumping split lunges

Saturday

CrossFit XD – CrossFit

Partner WOD

Metcon (AMRAP – Rounds and Reps)

28 Min AMRAP:

500m row

10 Back squats #225/155

500m row

10 Front squats #225/155
*squats from the rack

4/12/2019

CrossFit XD – CrossFit

Strength

Power Clean (1-1-1-1-1-1-1-1-1-1)

EMOM 10min

Build over sets

Metcon

Metcon (Time)

For Time:

2-4-6-8-10-12-14-16

Power Cleans #135/95

TTB

STO #135/95

4/11/2019

CrossFit XD – CrossFit

Strength

Bench Press (5-5-3-3-2-2)

Every 90 seconds for 6 sets.

Build each set.

Metcon

Metcon (AMRAP – Reps)

20 Min EMOM:

Min 1: Cal row

Min 2: Wall Balls #20/14

Min 3 Alt DB snatch #50/35

Min 4: Rest
*score will be total reps

JoeMama

CrossFit XD – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

40 Min AMRAP:

4 Squat Cleans #225/145

10 Pull ups

79 DU

4 DL #225/145

10 HSPU

79 DUs

04/09/2019

CrossFit XD – CrossFit

Strength

Push Jerk (3-3-3-3-3-3)

Every 2min for 6 sets

Build each set

Metcon

Metcon (Time)

4 rounds for time:

10 hang clean and jerks 115/75#

20 box jumps overs.

30 sit ups

4/8/2019

CrossFit XD – CrossFit

Strength

Back Squat (6-6-4-4-4-4-4-4)

Every 90 seconds for 8 sets:

6 @ 70%

6 @ 75%

3 x 4 @ 80%

3 x 4 @ 85%

Metcon

Metcon (Time)

For Time:

200 m run

30 RKBS #70/53

30 HR Push Ups

30 OHS #95/65

200 m run

30 OHS

30 HR push ups

30 RKBS

200 m run

Partner Wod

CrossFit XD – CrossFit

Partner WOD

Metcon (Time)

With a Partner for time

Buy in: 1000 m row

-then-

20 rounds:

10 HSPU

10 Bar Facing Burpees

4 Cleans #225/135

Cash out:

800 m run together
*40 min time cap

04/05/2019

CrossFit XD – CrossFit

Strength

Thruster (5-5-3-3-1-1-1-1)

Every 75 seconds for 8 sets.

Build over sets

Reps start from the floor.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

10 SDLHP #75/55

15 STO #75/55

50 DUs

200 m Run

04/04/2019

CrossFit XD – CrossFit

Gymnastics

Metcon (AMRAP – Rounds)

EMOM 14min:

Odd: 30-60sec. Chin over bar hold(supinated)

Even: 8 hallow-to-supermans*
* start in the hallow hold and rotate your body into the Superman hold and back again. Alternate between left and right. Every time come back to hallow it counts as 1 rep.

Keep your knees locked out. Create the rotation from your trunk.

https://youtu.be/okkc07gIzOY

Metcon

Metcon (Time)

For time:

50 Wallballs #20/14

10 BMU

40 Wallballs

8 BMU

30 Wallballs

6 BMU

20 Wallballs

4 BMU

10 Wallballs

2 BMU
*RX + Ring MU

*pull ups 3:1

*Ctb 2:1