10/24/2019

CrossFit XD – CrossFit

Strength

Front Squat (5-5-4-4-3-3)

*every 90 sec for 6 rounds

Metcon

Metcon (Time)

For Time:

100 DUs

75 Sit Ups

50 Burpees

25 Thrusters #75/55

50 Burpees

75 Sit Ups

100 DUs
*20 Min Time Cap

Active rest

Metcon (Time)

5 Rounds For Time:

10 Goblet Squats #53/35

10 Sit Ups

10 OH lunge #45/25

10/23/19

CrossFit XD – CrossFit

Strength

Deadlift (5 TNG every 75 secs for 8 rounds )

*stay at the same weight

*60-75% of 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

10 SDLHP #75/55

10 Box Jumps 24/20

200 m run

10/22/2019

CrossFit XD – CrossFit

EMOM

Metcon (AMRAP – Rounds)

12 Min EMOM

Min 1: 16 Bulgarian Split Squat #53/35’s (8 per leg)

Min 2: 10 barbell ab rolls

Metcon

Metcon (Time)

4 rounds for time:

5 BMU

10 STO #165/115

20 HR Push Ups

10/21/2019

CrossFit XD – CrossFit

Strength

Hang Snatch (5-5-3-3-2-2)

*Every 2 mins for 6 rounds

*Build

Metcon

Metcon (Time)

For time:

50-30-10

Cal Row

Wall Balls 20/14

Partner WOD

CrossFit XD – CrossFit

Partner WOD

EOD Memorial WOD (Time)

For Time (with a Partner)

65 Front Squats (135/95 lb)

65 Kettlebell Swings (72/54 lb)

16 Partner Over Burpees

400 meter Run

65 Hang Power Cleans (135/95 lb)

65 Single Arm Kettlebell Presses (54/34 lb)

16 Partner Over Burpees

400 Meter Run

65 Chest to Bar Pull-Ups

65 Box Jumps (30/24 in)

16 Partner Over Burpees

400 Meter Run65 Push-Ups

65 Pendlay Barbell Rows (135/95 lb)

16 Partner Over Burpees
*40 min time cap

Open 20.2

CrossFit XD – CrossFit

Metcon

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Teens (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 sit-ups

24 single-unders

20-lb/ 15-lb dumbbells

Crossfit Games Open 20.2 Teens Scaled (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

20-lb/15-lb dumbbells

10/17/19

CrossFit XD – CrossFit

Active rest

Metcon (Time)

5 rounds:

800 meter run

2 mins rest

Metcon

Metcon (AMRAP – Rounds and Reps)

4 rounds:

5 min AMRAP

5 Box Jumps 24/20

10 Strict Press 95/65

20 DUs

Rest 2 mins
*start off where you ended.

10/16/2019

CrossFit XD – CrossFit

Strength

Clean (2 reps EMOM for 6 mins)

Metcon

Metcon (Time)

For Time:

21-15-9-6-3

Sit Ups

Power Cleans #135/95

Pull Ups

10/15/2019

CrossFit XD – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

24 Min AMRAP:

20 Cal row

20 HSPU

20 Alt DB Snatch #50/35

1 Back Squat #275/195
*RX+ #315/225

10/14/2019

CrossFit XD – CrossFit

Strength

Split Jerk (5-5-3-3-2-2-1 every 2 mins for 7 rounds )

*build

Metcon

Metcon (Time)

For Time:

4 rounds

10 Bench Press #135/95

15 Burpee box overs 24/20
*15 min time cap