01/17/2019

CrossFit XD – CrossFit

Strength

Crossfit Open

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

01/16/2019

CrossFit XD – CrossFit

Barbell Conditioning

1 hang power clean + 1 hang squat clean (7-7-7-7-7)

Every 75 seconds for 5 sets:

RX 115/75#

RX + 135/95#

These are touch and go

Metcon

Metcon (Time)

For Time:

Buy In: 500 m row

-Then-

10-6-3-1

Snatches

25-20-15-10

Wall Balls

Cash Out: 500 m row
* RX #135/95

155/105

175/115

185/125

#20/14

RX+ #155/105

185/125

205/135

225/145

#30/20

*scaled accordingly but be sure you are adding weight each round to the Snatches. You should be ending in a heavy snatch.

01/15/2019

CrossFit XD – CrossFit

Barbell Conditioning

Push Press (15-15-15-15-15)

Every 40 seconds for 5 sets.

Rx 95/65#

These are unbroken sets.

Fight the urge to push jerk.

The focus is on smooth rhythmic reps, while breathing appropriately when you are deprived the ability to fully recover from the previous set

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP:

5 HSPU’s

10 SDLHP 95/65#

15 KB swings 53/35#
RX+ strict HSPU’s

115/75#

KB swings 70/53#

Competition

Metcon (Time)

7 rounds for time:

10 bench press 135/80#

10 chest bar pull ups

10 alternating DB snatches 50/35#

01/14/2019

CrossFit XD – CrossFit

Barbell Conditioning

Power Snatch (10-10-10-10-10-10)

Every 30 seconds for 6 sets

75/55#

These are touch and go

Metcon

Metcon (Time)

27-21-15-9

Squat cleans 115/75#

Toes to Bar

***100 Double Unders BETWEEN each round***
25min time cap

Partner wod

CrossFit XD – CrossFit

Partner WOD

Metcon (Time)

Jakes wod

In teams of 3 or 4:

1997m row

-Then-

20 rounds:

7 STO #80/60

10 Power cleans #80/60

28 DUs

5 Rope climbs

-Then-

2018 m row
*40 min time cap

1/11/2018

CrossFit XD – CrossFit

Barbell Conditioning

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

Every 45 seconds for 6 sets.

Rx 225/155#

Rx+ 275/180#

Metcon

Metcon (Time)

4 rounds for Time:

12 OHS #115/75

12 Burpee box over 24/20″
*jump for RX

1/10/2019

CrossFit XD – CrossFit

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

1/9/2018

CrossFit XD – CrossFit

Barbell Conditioning

Strict Press (10-10-10-10-10)

Every 45 second for 5 sets.

RX = 75/55#

RX+ 95/75#

Fight the urge to push press.

Metcon

Metcon (Time)

For Time:

10-8-6-4-2

STO #95/65 115/75 135/95 155/105 185/120

Rope Climbs

5-4-3-2-1
* add weight each round

*RX+ #135/95 155/105 175/115 195/125 215/1145

01/08/2018

CrossFit XD – CrossFit

Barbell Conditioning

Metcon (AMRAP – Rounds)

Every 30 seconds for 6 sets:

6 touch and go power cleans

135/95#
RX+ 155/105

Score completed rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

Death By Thrusters #75/55
*As the rounds go up complete the amount of reps per round.

Score will be rounds plus reps. So even if you can’t get the amount of reps still get as many reps as you can.

Competition

Metcon (Time)

75 wall balls 20/14#

100/80cal Row

75 wall balls

1/7/2018

CrossFit XD – CrossFit

Strength

Back Squat (8-8-8-8)

Every 90 seconds for 4 sets @ 70%

Metcon

Metcon (AMRAP – Rounds)

24 Mins EMOM:

Min 1: 2 Snatches #165/115

Min 2: 10 Pull Ups

Min 3: 50 DUs

Min 4: rest