7/1/19

CrossFit XD – CrossFit

Metcon

Rene (Time)

7 rounds for time of:

400m Run

21 Walking Lunges

15 Pull-Ups

9 Burpees

*If you have a 20-lb. weight vest or body armor, wear it.
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013
To learn more about Rene click here
*40 min time cap

Partner Wod

CrossFit XD – CrossFit

Partner WOD

Metcon (Time)

For time:

100 Box Jumps 24/20

100 Goblet Squats #53/35

100 Partner wall ball sit ups#20/14

100 Parter Wall Balls #20/14
*After each completed movement complete 5 synchro burpees

Good bye Keenan

CrossFit XD – CrossFit

Strength

Back Squat (5 Reps Every 2 Min for 10 mins )

*Stay at the same weight 60-70% of 1RM

Metcon

Do You Even Lift, Bro? (Time)

7 Rounds

20 Russian KBS #70/53

3 Deadlifts #315/205

6 Strict Press #135/85

Good Bye Keenan! Good luck!
*Use 1 Barbell

6/27/2019

CrossFit XD – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

10 Hang Power Snatches #115/75

10 Bar over Burpees

10 Ring Dips

Active rest

Metcon (Time)

2 rounds:

1 Mile run

100 Double Unders

500 M row

6/26/2019

CrossFit XD – CrossFit

Metcon

Metcon (Time)

For time:

200 Meter Run

10 squat cleans #135/95

200 M Run

8 squat cleans #155/105

200 M Run

6 squat cleans #175/115

200 M Run

4 squat cleans #195/125

200 M Run

2 squat cleans #205/135
*RX+ #175/115 195/125 205/135 225/145 245/155

6/25/2019

CrossFit XD – CrossFit

Strength

Bench Press (5-5-5-5-5)

Every 2 minutes for 5 sets.

Metcon

Metcon (Time)

For time:

10 Dead Lifts #225/155

20 Burpees

30 Push Press #135/95

40 TTB

50 Double Unders
*15 Min Time Cap

06/24/2019

CrossFit XD – CrossFit

Strength

Power Snatch (3-3-3-3-3-3-3)

EMOM 7

These are touch and go

Stay between 60-70% of 1 RM heaviest snatch

Metcon

Metcon (Time)

3 Rounds For Time:

30 Kettlebell Snatches #53/35

30 Wall Balls #20/14

Partner Wod

CrossFit XD – CrossFit

Partner WOD

Metcon (AMRAP – Rounds and Reps)

25 Min Amrap:

Partner A:

2 rope climbs

12 Power Snatches #135/95

24 Pull Ups
* one partner works at a time

6/21/2019

CrossFit XD – CrossFit

Metcon

Metcon (Time)

For Time:

800 M run

50 Sit Ups

50/40 Push ups

400 M run

40 Sit up

40/30 Push ups

200 M run

30 sit ups

30/20 Push Ups

100 m Run

20 sit ups

20/10 Push ups

6/20/2019

CrossFit XD – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

10 HSPU

10 Thrusters 95/65

10 Box Jump Over 24/20

Strength

Squat Clean (Take 10 mins after the Wod and find a 1RM )

Clock will start as soon as the amrap ends