04/05/2019

CrossFit XD – CrossFit

Strength

Thruster (5-5-3-3-1-1-1-1)

Every 75 seconds for 8 sets.

Build over sets

Reps start from the floor.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

10 SDLHP #75/55

15 STO #75/55

50 DUs

200 m Run

04/04/2019

CrossFit XD – CrossFit

Gymnastics

Metcon (AMRAP – Rounds)

EMOM 14min:

Odd: 30-60sec. Chin over bar hold(supinated)

Even: 8 hallow-to-supermans*
* start in the hallow hold and rotate your body into the Superman hold and back again. Alternate between left and right. Every time come back to hallow it counts as 1 rep.

Keep your knees locked out. Create the rotation from your trunk.

https://youtu.be/okkc07gIzOY

Metcon

Metcon (Time)

For time:

50 Wallballs #20/14

10 BMU

40 Wallballs

8 BMU

30 Wallballs

6 BMU

20 Wallballs

4 BMU

10 Wallballs

2 BMU
*RX + Ring MU

*pull ups 3:1

*Ctb 2:1

04/03/2019

CrossFit XD – CrossFit

Strength

1 power snatch + 1 OHS (1-1-1-1-1-1-1)

Every 75 seconds for 7 sets

Metcon

Metcon (Time)

16-12-8-6-4

Snatch

Burpee Box over 24/20”

Deficit HSPU 4/3”
*#95/65, 115/75, 135/95, 155/105, 175/115

04/02/2019

CrossFit XD – CrossFit

Strength

Strict Press (4-4-4-4-4-4)

EMOM 6min

3 second negative Evey rep. Stay at the same weight if possible.

Metcon

Metcon (Time)

3 Rounds for time:

200 m run

15 Dead Lifts #185/125

15 TTB

04/01/2019

CrossFit XD – CrossFit

Strength

Back Squat (5-3-3-1-1-1-1-1-1-1-1-1-1-1-1)

EMOM 15min *

* We are testing the 1RM in preparation for percentage work for the next 4-6 weeks. There will be a retest after. The first 4 minutes are mandatory. You decide when you want to take your attempts after that.

If you can’t do it today, get it done sometime this week.

Metcon

Metcon (AMRAP – Reps)

13 min AMRAP

2-4-6-8-10…etc

Hang Power Clean #135/95

Front Squats #135/95
*RX+ #185/115

Partner Wod

CrossFit XD – CrossFit

Partner WOD

Metcon (Time)

2 rounds:

800 m run/ 1000 m row

50 DB Thrusters #50/35

100 RKBS #53/35

50 DB Box Step Up 24/20

800m run/ 1000m row

50 Burpees over DB

100 DUs

50 Devils Press #50/35
*35 Min Time cap

*Run over row weather permitting.

03/29/2019

CrossFit XD – CrossFit

Metcon

Metcon (Time)

100 pull ups

200 push ups

300 air squats
Reps can be broken up however your want.

RX+ non-partition

45min time cap

03/28/2019

CrossFit XD – CrossFit

Metcon

Metcon (AMRAP – Rounds)

EMOM 16 min

Odd: 250/200m Row

Even: 2 clean and jerks 185/125#
RX+ 225/155#

Record rounds completed

Warm-up (No Measure)

Rest 5 min

Metcon (AMRAP – Rounds)

EMOM 16min

Odd: 50 Double unders

Even: 15 KB swings 53/35#
RX + 70/53#

Record rounds completed

03/27/2019

CrossFit XD – CrossFit

Strength

Push Press (5-5-5-3-3-1-1)

Every 90 seconds for 7 sets

Metcon

Metcon (Time)

50-40-30-20-10

Snatch 75/55#

Sit ups
28 minute time cap

03/26/2019

CrossFit XD – CrossFit

Strength

Back Squat (5-5-3-3-1-1-1)

Every 90 seconds for 7 sets

Build each set

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 17min

7 HSPU’S

7 hang power cleans 115/75#

7 bar facing burpees

14 deadlifts

Competition

Metcon (AMRAP – Rounds and Reps)

AMRAP 17 min:

5 strict HSPU’s

7 hang power cleans 155/105

9 bar facing burpees

11 deadlifts
Can’t modify this workout