1/29/2019

CrossFit XD – CrossFit

Gymnastic conditioning

Pull-ups (10-10-10-10-10-10-10)

Every 40 seconds for 7 sets.

Record the total reps you completed.

(Max = 70)

Limit the scaling to jumping pull ups if possible

Rx + weight vest 20/14#

Metcon

Metcon (Time)

5 rounds for time:

5 Power cleans

5 Front Squats

5 Jerks
*#115/75

135/95

155/105

175/125

195/135

RX+

#155/105

175/125

195/135

205/145

225/155

1/28/2019

CrossFit XD – CrossFit

Strength

Overhead Squat (3 reps every 90secs for 5 sets)

*build

Metcon

Metcon (Time)

For Time:

500m Row

30 Alt DB Snatches #50/35

30 Push Ups

500m row

20 Alt DB Snatches #50/35

20 Push Ups

500 m row

10 Alt DB Snatches #50/35

10 Push Ups

1/26/19

CrossFit XD – CrossFit

Partner WOD

Metcon (AMRAP – Rounds and Reps)

With a Partner:

28 min AMRAP

20 KBS #53/35

20 Front Rack Lunges #135/95

20 Burpee Box Overs 24/20

20 Ring Dips

1/25/2019

CrossFit XD – CrossFit

Barbell Conditioning

Deadlift (5-5-5-5-5-5)

Every 45 seconds for 6 sets.

Rx 245/165#

Rx+ 305/200#

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP:

4-8-12-16-20-…etc

Hang Power Sntach #95/65

Cal Row

1/24/2019

CrossFit XD – CrossFit

Strength

Push Jerk (2-2-2-2-2-2-2)

Every 75 seconds for 7 sets

Build over sets

Metcon

Metcon (Time)

4 rounds of:

10 push press 115/75#

20 sit ups

30 Wallballs 20/14#

40 jumping air squats

Competition

Metcon (Time)

4 rounds of:

10 S2OH 155/105#

20 toes to bar

30 wall balls 20/14#

1/23/2019

CrossFit XD – CrossFit

Barbell Conditioning

Hang Power Clean (5-5-5-5-5-5)

Every 30 seconds for 6 sets.

Rx 115/75#

Rx+ 135/95#

Reps are touch and go

Metcon

Metcon (AMRAP – Reps)

24 EOMOM:

2 min: Hang Clean #75/55

2 min: DUs

2 min: HSPU

2 min: OHS #75/55

2 min: Bar Facing Burpees

2 min: Rest
*score total reps

01/22/2019

CrossFit XD – CrossFit

Strength

Snatch (1-1-1-1-1-1-1-1-1-1-1-1)

EMOM 12min

Build over sets to a heavy for the day

Power or squat: it’s up to you.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14Min

10 KB snatches 53/35#(5/5)

9 chest to bar pull ups

8 box jumps 24/20″

Competition

Metcon (AMRAP – Rounds and Reps)

AMRAP 14Min

10 alternating DB snatches 50/35#

4 bar muscle ups

8 burpees

01/21/2019

CrossFit XD – CrossFit

Barbell Conditioning

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

Every 30 seconds for 6 sets

Rx = 205/135#

Rx+ 245/165#

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

Partner WOD

CrossFit XD – CrossFit

Partner WOD

Metcon (Time)

2 rounds for time:

30 box jumps 24/20

500 m row

30 cleans #135/95

500 m row

30 bar facing burpees

500 m row

100 doubles

500 m row

30 front squats #135/95

500 m row

30 deadlifts #225/155

500 m row
*swtich row at 250m

*split other reps how you want

01/18/2019

CrossFit XD – CrossFit

EMOM

Metcon (AMRAP – Rounds)

12 Min EMOM:

Min 1: 12/10 feet elevated ring rows

Min 2: 14 Wall ball throws (7each side)20/14

Min 3: 45 sec weighted plank #45/25

Metcon

Metcon (Time)

For Time:

10-8-6-4-2-1

Back Squats #185/125

1-2-3-4-5

Rope Climbs
*Back squats from the ground

*3:1 scale rope climbs

*alt through movements