10/1/2019

CrossFit XD – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP:

3 Rope Climbs

15 KB snatches #53/35

Strength

Power Snatch (10 mins to find 1RM )

*your 10 min start right after the end of the amrap

*lifting heavy weight while fatigue helps while in competition. There may be a wod I the open that requires this. This will be good practice just in case.

9/30/2019

CrossFit XD – CrossFit

Strength

1 squat clean + 2 front squats

Every 90 seconds for 6 sets
*build

Metcon

Metcon (Time)

For time:

100 Pull Ups

100 Push Ups

100 Air Squats
*At the top of every min complete 3 Thrusters #95/65

*25 min Time Cap

Partner WOD

CrossFit XD – CrossFit

Partner WOD

Metcon (AMRAP – Rounds and Reps)

24 min AMRAP:

5 Deadlift #185/125

10 HSPU

15 WallBalls #20/14

20 DUs
*while one partner is working the other is running a 400m. When partner finishes run they will start off where partner ends on the amrap.

*your score is rounds + reps of amrap

9/27/2019

CrossFit XD – CrossFit

Gymnastics

HS Hold/ Chin Over Bar Hold (30 hold 20 sec rest for 5 round of each)

* Alt between each movement

Metcon

Metcon (AMRAP – Reps)

20 Min EMOM

Min 1: Max Burpees

Min 2: Max DB Jerks #50/35’s

Min 3: Max Pull Ups

Min 4: Rest

9/26/2019

CrossFit XD – CrossFit

Strength

Tempo Back Squats (3 Tempo Squats every 2 mins for 7 Rounds )

*3-1-1 count,

Come down to the count of 3, Pause at the bottom for the count of 1, then rise up to the count of 1.

*stay at 50-70% of 1RM.

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Active rest

Metcon (Time)

5 Rounds:

12 cal row

20 Sit ups

100 M Run

20 Thrusters #75/55

9/25/2019

CrossFit XD – CrossFit

Metcon

Metcon (Time)

7 Rounds For Time:

500 M row

12 Burpees over the rower

24 OH Lunge #45/25 Plate

48 Double Unders
*35 min Time Cap

* if there are not enough rowers, run 400 and do burpees over a bench

Competition

Metcon (Time)

6 Rounds For Time:

10 Devils Press #50/35

10 CTB

10 DB Thrusters #50/35

10 Pistols

9/24/2019

CrossFit XD – CrossFit

Strength

Strict Press (3 Reps EMOM for 10 Mins)

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

9 Power Clean #165/115

9 Box Jump overs 30/24

9 KBS #53/35

9/23/2019

CrossFit XD – CrossFit

Strength

1 Squat Snatch + 1 Hang Squat Snatch + 1 OHS (Every 90 Secs for 6 Rounds)

*Build

* Don’t Drop Bar

Metcon

Metcon (Time)

For Time:

50 Jumping Air Squats

40 Push Ups

50 Jumping Air Squats

30 Push Up

50 Jumping Air Squats

20 Push Up
*RX+ With Vest

Partner Wod

CrossFit XD – CrossFit

Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
*complete 2 rounds. Spilt reps how you want.

*35 min time cap

Partner WOD

9/20/19

CrossFit XD – CrossFit

Strength

1 Power Clean + 2 Squat Cleans + 1 Jerk (1 Complex Every 2:30 min for 6 rounds)

1 Power Clean + 2 Squat Cleans + 1 Jerk
*Unbroken (dont drop the bar)

Metcon

Metcon (Time)

For Time:

20-15-10-5

HSPU

Burpees

Squat Cleans #135/95
*20 Min Time Cap