11/5/19

CrossFit XD – CrossFit

Strength

Deadlift (3 Reps every 75 sec for 6 Rounds)

*Build

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

5 Pull Ups

10 Cal Row

15 Burpees

11/4/19

CrossFit XD – CrossFit

Metcon

Metcon (AMRAP – Rounds)

28 Min EMOM:

Min 1: 7 Hang Snatches #115/75

Min 2: 15 Wall Balls #20/14

Min 3: 50 DU’s

Min 4: Rest

Partner Wod

CrossFit XD – CrossFit

Partner WOD

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP:

5 DL #155/105

10 HSPU

5 Front Squats #155/105

10 Burpees

5 DL

10 TTB

5 Front Squats

100 DUs
*split reps how you want

Open 20.4

CrossFit XD – CrossFit

Metcon

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Masters (55+) (Time)

For time:

30 box jumps, 24 /20 in

15 clean and jerks, 95 / 65 lb

30 box jumps, 24 / 20 in

15 clean and jerks, 115 / 75 lb

30 box jumps, 24 / 20 in

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 155 / 105 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 125 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 205 / 145 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Masters Scaled (55+) (Time)

For time:

30 box jumps, 20 / 16 in

15 clean and jerks, 45 / 35 lb

30 box jumps, 20 / 16 in

15 clean and jerks, 65 / 45 lb

30 box jumps, 20 / 16 in

10 clean and jerks, 85 / 65 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 105 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 125 / 85 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 145 / 105 lb

Time cap: 20 minutes

FRANkenstein

CrossFit XD – CrossFit

Metcon

FRANkenstein (Time)

For Time:

21-15-9

Thrusters #95/65

Pull Ups

-then-

15-9-6

Thrusters #115/75

CTB

-then-

9-6-3

Thrusters #135/95

BMU

Active rest

Metcon (Time)

8 rounds:

10 Wall Balls 14/10

10 Bar Bell Curls #45/35

10 box step ups 24/20

10/30/2019

CrossFit XD – CrossFit

Gymnastics

Gymnastics

3 rounds

20 V-ups

15 Strict Pull ups
*15 Min Time Cap

Metcon

Metcon (Time)

For Time:

500 m Row

50 DUs

500 m Row

50/40 Push ups

500 m Row

50 Air Squats

10/29/19

CrossFit XD – CrossFit

Strength

Clean and Jerk (1 EMOM for 10 mins)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

5 TTB

5 Ring Dips

5 Power Snatches #135/95

5 Box Jumps Overs 24/20
*RX+

3 TTR

3 MU

3 Power Snatches #165/115

3 Box Jump Over 30/24

10/28/2019

CrossFit XD – CrossFit

Strength

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

*Every 2 mins for 6 rounds

*Build

Metcon

Metcon (Time)

6 Rounds FT:

6 Alt Turkish Get ups

12 KBS

18 Single Arm OH Squats
*#53/35

* Alt each round for the squats.

Partner Wod

CrossFit XD – CrossFit

Partner WOD

Metcon (Time)

10 rounds for time:

10 Hang Power Cleans #135/95

20 Box Jump Overs 24/20

30 KBS #53/35

40 Cal Row
*35 Min Time Cap

Open 20.3

CrossFit XD – CrossFit

Metcon

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)

21 deadlifts 115/80 lb

21 hand-release knee push-ups

15 deadlifts 115/80 lb

15 hand-release knee push-ups

9 deadlifts 115/80 lb

9 hand-release knee push-ups

21 deadlifts 155/105 lb

50-ft. bear crawl

15 deadlifts 155/105 lb

50-ft. bear crawl

9 deadlifts 155/105 lb

50-ft. bear crawl

Time cap: 9 minutes

Conditioning

3k row (Time)

3000 M row for time
*optional