Partner WOD

CrossFit XD – CrossFit

Partner WOD

Metcon (Time)

For Time:

3 Rounds

50 weighted box step ups #50/35 24/20

50 Strict Press #95/65

50 burpees

50 Push Press #115/75

400 m run
*Run together

7/19/2019

CrossFit XD – CrossFit

Conditioning

Metcon (AMRAP – Rounds)

Every 30 Sec for 10 rounds

35 Double under/ 45 Singles

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

10 Wall Balls #20/14

10 HR Push Ups

10 Back Squats #135/95

10 Cal Row
* Back Squats from the ground

7/18/19

CrossFit XD – CrossFit

Strength

1 Power Clean + 1 Squat Clean (every 75 sec for 6 Rounds)

*Build

Metcon

Metcon (Time)

For time:

21-15-9

Power Cleans #135/95

Sit Ups

Pull Ups

Active rest

Metcon (Time)

4k Row
*Try to stay at the same pace

7/17/19

CrossFit XD – CrossFit

Barbell Conditioning

Metcon (AMRAP – Rounds)

Power Snatch

8 reps every 30 sec for 8 rounds #75/55

Metcon

Metcon (Time)

For Time:

8 rounds

2 racks lengths Bear Crawl

10 HSPU

10 Box Jumps 24/20
* Must Jump for RX

* RX+ HS Walk 20’ instead of Bear Crawl

7/16/2019

CrossFit XD – CrossFit

Strength

Metcon (AMRAP – Rounds)

12 Min EMOM

Odd :14 DB rows #50/35 (7 ea arm)

Even: 10/8 feet elevated Ring rows
*feet should be above the head

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

10 DL #155/105

5 Hang Power Cleans #155/105

1 Rope Climb

800 m run

7/15/19

CrossFit XD – CrossFit

Strength

1 snatch + 2 over head squats (Every 90 sec for 5 rounds )

*build

Metcon

Metcon (Time)

For Time:

2 Rounds

15 TTB

25 OHS #95/65

100 DUs

Partner Wod

CrossFit XD – CrossFit

Partner WOD

Metcon (AMRAP – Rounds and Reps)

28 Min AMRAP:

10 Partner Deadlifts #225/155

20 TTB

30 KBS #53/35

400 M run
*Deadlifts and run will be done together, split the other reps as you want.

7/12/19

CrossFit XD – CrossFit

Metcon

Metcon (Time)

For Time:

2-6-10-14-18-22-26-30-26-22-18-14-10-6-2

Back rack Lunges #95/65

Bar Facing Burpees
*40 Min Time Cap

7/11/2019

CrossFit XD – CrossFit

Strength

Push Press (8 reps every 75 sec for 5 rounds )

Active rest

Metcon (AMRAP – Rounds and Reps)

15 min amrap

50 Singles

20 Sit Ups

20 Squats

200 m Run

Competition

Metcon (AMRAP – Rounds and Reps)

15 Min Amrap:

5 BMU

10 DB Front Squats #50/35

10 DB STO #50/35

200 m run

7/10/2019

CrossFit XD – CrossFit

EMOM

Metcon (AMRAP – Rounds)

12 Min EMOM:

Odd: 15/12 Pull Ups

Even: 20/17 Bar bell Curls #45/35

Metcon

Metcon (Time)

5 rounds for time:

20 KB Deadlift #53/35’s

200 m Farmers Carry #53/35’s
*RX + #70/53