11/16/2018

CrossFit XD – CrossFit

1 hang power snatch + 1 hang squat snatches (2-2-2-2-2)

Every 2 minutes for 5 sets
*Focus on quality

*Build

Metcon (AMRAP – Reps)

Good Things Come in 3’s

5 minute AMRAP

100 double under BUY in

-Then-

12 power snatches 75/55

4 burpee over the bar

3 min rest

5 minute AMRAP

100 double under BUY in

-Then-

8 power snatches 95/65

4 burpee over the bar

3 min rest

5 minute AMRAP

100 double under BUY in

4 power snatches 125/85

4 burpee over the bar

*Do not have to jump
RX+

Snatches

115/75

135/95

155/105

11/15/2018

CrossFit XD – CrossFit

Warm-up (No Measure)

Rom WOD

Metcon (Time)

4 rounds for time

3 wall walks

30 deadlifts 135/95

10 toes to bar

500m row

11/14/2018

CrossFit XD – CrossFit

Warm-up (No Measure)

Bring Sally Up V-ups
Follow the song “Bring Sally Up” with V-Ups before starting the Strength portion

Hump Day (2-2-2-2-2-2)

2 Thrusters every 90 seconds for 6 sets

Build
Thrusters will be from the rack

Metcon (Time)

Twisted Karen

150 wall balls 20/14

*Every time you drop the ball or stop to rest, you must do 5 push-ups with your feet on the ball

*You may not just stand with the ball
RX+

30/20 lb ball

11/13/2018

CrossFit XD – CrossFit

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 (Time)

20 pull-ups

20 handstand pushups

20 air squats

20 power cleans 135/95

15 chest to bar pull-ups

15 handstand pushups

15 air squats

15 power cleans 175/115

10 bar muscle ups

10 handstand pushups

10 air squats

10 power cleans 185/125
RX+

*2″ defecit handstand pushups

*ring muscle ups

*cleans

155/105

185/125

205/145

11/12/2018

CrossFit XD – CrossFit

()

All The Squats

12 min EMOM

Odd Min: 4 front squats

Even Min: 6 back squats

Barbell loaded @ 70% of 1RM front squat

Klepto (Time)

4 Rounds for time of:

27 Box Jumps, 24″

20 Burpees

11 Squat Cleans, 145#
In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here
*womens RX 20″ #100

Partner Wod

CrossFit XD – CrossFit

Metcon (AMRAP – Reps)

30 minute AMRAP

30-20-10

Power Cleans 185/125

Wall Balls 20/14

KB Swings 70/53

Run 800m together with 1 wall ball

-Then-

20-15-10

Deadlift 205/145

Burpee tuck jumps

KB SDHP 70/53

Run 400m together (no ball this time)

-Then-

100 wall ball squat-cleans 20/14

*One partner works at a time to complete reps

*On the first section, you will run with the heavier wall ball if you are a male/female team

*If you finish the wall ball squat cleans, you will start back on the first section

11/09/2018

CrossFit XD – CrossFit

1 snatch + 2 over head squats (Every 90 seconds for 5 sets)

Metcon (AMRAP – Reps)

25 Minute EMOM

Toes To Bar

Double Unders

Power Snatches 95/65

Over Head Squats 95/65

Rest

*MAX reps

*Score is total reps

*Keep the movements in correct order

Active Recovery Day

CrossFit XD – CrossFit

Warm-up (No Measure)

ROM WOD

Metcon (Time)

Run 1 mile

-THEN-

3 Rounds

15 Push-ups

Farmers Carry 70/53 100’

20 Wall Balls 20/14

-THEN-

Run 1 mile

11/07/2018

CrossFit XD – CrossFit

Bench Press (max unbroken reps @ 60% of 1rm)

Take 12 minutes to find your unbroken max set of Bench press @ 60% of your 1 rep max

You may have 3 attempts

Metcon (Time)

3 rounds with a 2 minute rest in between each round

Row 500m

12 jumping air squats

10 Russian kbs 53/35

8 Box Jumps 24/20

*Should be approached as a sprint.

*Try to keep each round with consistent times

*Score will include the 2 minute rest

*You may step, but keep it fast

-Score will include the rest
RX+

Goblet Squat 70/53

Russian KBS 70/53

Box Jump 30/24

*Must jump for RX+

11/06/2018

CrossFit XD – CrossFit

1 split jerk + 2 push jerks (9 Min EMOM)

3 sets @ 70% of 1 rep max

3 sets @ 75% of 1 rep max

3 sets @ 80% of 1 rep max

Metcon (Time)

50 hang power cleans 115/75

40 pull ups

30 push jerks 115/75

20 thrusters 115/75

10 ring dips

*At the top of every minute, MUST stop and complete 5 burpees before continuing.
* RX+ #155/105

CTB Pull Ups