01/31/2019

CrossFit XD – CrossFit

Crossfit Open

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Teens (AMRAP – Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 85# / 55#

5 Snatches, 85# / 55#
Teens boys and girls 14-15, and 16-17

CrossFit Games Open 15.1 Masters (AMRAP – Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 85# / 55#

5 Snatches, 85# / 55#
Masters men and women 55-59, and 60+

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

01/30/2019

CrossFit XD – CrossFit

EMOM

Burpees (8-8-8-8-8-8-8-8-8-8)

EMOM 10min

These are bar over burpees. You can do lateral or bar facing. The choice is yours.

Record the number of reps you completed during this EMOM

Conditioning

Flight Simulator (Time)

For Time:

Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Each round is unbroken. If you trip up on any round you must complete that round until you do it unbroken.

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