8/1/2019

CrossFit XD – CrossFit

Active rest

Metcon (AMRAP – Rounds)

24 Min EMOM:

Min 1: 15/12 push ups

Min 2 : 20 sit ups

Min 3: 10 SDLHP #75/55

Min 4: rest

Metcon

Metcon (AMRAP – Reps)

24 Min EMOM:

Min 1: Max HSPU

Min 2: Max V-Ups

Min 3: Max SDLHP #95/65

Min 4: Rest

7/31/2019

CrossFit XD – CrossFit

Metcon

Metcon (Time)

For Time:

100 DU

75 Jumping Air Squats

50 Burpees

25 Back squats #185/125

50 Burpees

75 Jumping Air Squats

100 DU
*Back Squats from ground

7/30/2019

CrossFit XD – CrossFit

Barbell Conditioning

Metcon (AMRAP – Rounds)

10 Strict Press every 30 sec for 8 rounds
#95/65

Metcon

Metcon (Time)

6 rounds for time:

5 TTB

5 Pull Ups

5 Hang Snatches #95/65

5 OHS #95/65
*RX + 3 Toes to Ring + 2 Ring MU + 1 Ring Dip

# 115/75

7/29/2019

CrossFit XD – CrossFit

Strength

Squat Clean (5-5-3-2-1-1 )

E2MOM

*build

Metcon

Metcon (Time)

3 Rounds For Time:

21 DB Clean

15 DB STO

9 DB Squats
*#50/35

Partner Wod

CrossFit XD – CrossFit

Partner WOD

Metcon (AMRAP – Rounds and Reps)

28 Min AMRAP:

20 Power Cleans #135/95

20 Burpee Box Overs 24/20

20 RKBS #53/35

20 Cal Row
*split reps how you want

7/26/2019

CrossFit XD – CrossFit

Strength

Bench Press (5-5-3-3-1-1-1)

Every 2 mins for 7 rounds

Metcon

Metcon (Time)

4 Rounds for Time:

20 alt DB Snatch #50/35

15 HSPU

10 TTB

7/25/2019

CrossFit XD – CrossFit

Metcon

Hildy (Time)

For Time:

100-calorie row

75 thrusters, 45-lb. barbell

50 pull-ups

75 wall-ball shots, 20-lb. ball

100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.
To learn more about Hildy click here
*35 min Time Cap

Active rest

Metcon (Time)

10 Rounds FT:

200 m run

10 Wall Balls #14/10
*this is a active recovery workout. It’s meant to be light

7/24/2019

CrossFit XD – CrossFit

Strength

Deadlift (8 TNG Reps EMOM for 10 mins)

*50-60% of 1RM

Touch and go, no resting at bottom.

Stay at the same weight. if you move up weight record lowest weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

6 Burpees

3 Box Jumps 24/20

1 Deadlift #315/205

7/23/2019

CrossFit XD – CrossFit

EMOM

Metcon (AMRAP – Rounds)

12 Min EMOM:

Odd: 10 Bulgarian Split Squats #53/35 (5 Ea Leg)

Even: 45 Sec Weighted Plank #45/25

Metcon

Metcon (Time)

For Time:

50-40-30-20-10

Hang Power Cleans #95/65

Sit Ups

DU
*RX + Double unbroken

If you trip up in a round start back over

7/22/2019

CrossFit XD – CrossFit

Strength

3 Front Squats + 1 Push Jerk (Every 2 mins for 10 mins )

*build

Metcon

Metcon (Time)

For Time:

50 Push Jerks #185/125
*any time you break complete a round of Cindy

5 Pull Ups

10 Push Ups

15 Air squats

*25 min time cap