9/10/2019

CrossFit XD – CrossFit

Gymnastic conditioning

Metcon (AMRAP – Rounds and Reps)

Reverse Tabata

16 rounds:

10 sec ring hold

20 sec rest.

Metcon

Metcon (Time)

5 Rounds for time:

4 Alt Turkish Get ups #53/35

10 Weighted Box Step ups 24/20 # 53/35

100 M farmers carry #53/35
*Use 1 KB for the work out.

*Hold the KB anyway you want on the step ups.

9/9/2019

CrossFit XD – CrossFit

Strength

Overhead Squat (5-5-3-3-2-2)

Every 2 Mins for 6 rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

40 Double Unders

10 TTB

40 Doubles Unders

2 Snatches #135/95
* RX+

20 Toes to Rings

#155/105 Snatch

Partner WOD

CrossFit XD – CrossFit

Partner WOD

Metcon (Time)

With a Partner:

10 rounds

2 rope climbs

10 Power snatches #95/65

20 RKBS #53/35

60 DUs

100 m Run
*run together

Partner WOD

Metcon (AMRAP – Reps)

With a Partner:

10 rounds

12 DL

9 Hang Cleans

6 Jerks
* #155/105

As one partner completes a round the other partner is completing a amrap of Burpees. Your score is the number of burpees

9/6/2019

CrossFit XD – CrossFit

Strength

Paused Back Squats (5-4-4-3-1 every 2 mins for 5 rounds)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

5 Burpee Pull ups

10 Power Cleans #135/95

15 HSPU
*RX+

3- burpee MU

6 PC #185/125

8 4″ Deficit HSPU

Competition

Metcon (Time)

For time:

150 Bar Facing Burpees

9/5/2019

CrossFit XD – CrossFit

Strength

Sumo Deadlift (3 reps every 90 sec for 5 rounds )

*Build

Metcon

Metcon (Time)

6 rounds for Time:

200 m run

6 Bar Facing Burpees

12 Sit ups

Active rest

Metcon (Time)

5 Rounds;

800 m run

2 mins rest

9/4/2019

CrossFit XD – CrossFit

EMOM

Metcon (AMRAP – Rounds)

12 Min EMOM

Even Min: 8/6 Strict Pull Ups

Odd Min: 8/6 Strict Dips

Metcon

Metcon (Time)

For Time:

4-8-12-16-20

Alt DB Squat Snatch #50/35

Burpee over the DB

9/3/2019

CrossFit XD – CrossFit

Strength

Metcon

1 Clean + 3 Jerks (Every 2 Mins for 10 Mins )

1 Clean + 3 Jerks

Metcon (Time)

4 rounds for time:

10 Target Burpees

15 Deadlift #135/95

20 Air Squats

30 DUs
* 6″ in target for burpees

*15 min time cap

Happy Labor Day

CrossFit XD – CrossFit

Partner WOD

Metcon (AMRAP – Rounds and Reps)

With A Partner:

30 Min AMRAP

50 Burpees

400 M Run

50 KB Snatches #53/35

400 M Run

50 Pull ups

400 M Run

50 Push ups

400 M Run

Partner WOD

CrossFit XD – CrossFit

Partner WOD

Metcon (Time)

25 Min AMRAP:

20 cal Row

20 TTB

20 KBS #53/35

20 KB Single Arm Front Squats #53/35
*one partner Works at a time

8/30/2019

CrossFit XD – CrossFit

Strength

Front Rack Lunge (6-6-4-4-2-2 Every 2 mins for 6 rounds)

*Step Forward

Metcon

Metcon (3 Rounds for reps)

7 Min AMRAP:

7 Box Jumps 24/20

7 Push Press #95/65

rest 2 mins

5 Min AMRAP:

5 Box Jumps 24/20

5 Push Press #115/75

rest 2 mins

3 Min AMRAP:

3 Box Jumps 24/20

3 Push Press #135/95