06/19/2019

CrossFit XD – CrossFit

Strength

Split Jerk (2-2-2-2-2-2)

Every 90 seconds for 6 sets

Metcon

Metcon (Time)

4 rounds for time:

9 deadlifts 225/155#

11 Chest to bar pull ups

200m run

30 double unders

12min time cap

6/18/2019

CrossFit XD – CrossFit

Metcon

Metcon (Time)

2 Rounds:

A. 50 Air Squats

15 strict press #75/55

15 Bar Facing Burpees

15 KBS #70/53

B. 50 Air Squats

15 Cleans #135/95

15 Push Ups

15 Box Jumps # 24/20
A + B is 1 round. Rest 3 min after completing each letter. Score is total time after completing B for the 2nd time. 35 min cap.

* RX+ With a Vest #20/14

#95/65 strict press

#155/105 Clean

06/17/2019

CrossFit XD – CrossFit

Strength

Snatch (1-1-1-1-1-1-1-1)

Weightlifting

Every 2 min for 10 min

3 unbroken Power Snatches
Every 75 seconds for 8 sets

Snatch (1-1-1-1-1-1-1-1)

Weightlifting

Every 2 min for 10 min

3 unbroken Power Snatches
Every 75 seconds for 8 sets

Metcon

Metcon (Time)

For time:

5-10-15-20-15-10-5

TTB

SDLHP #95/65

Competition

Metcon (Time)

3 Rounds for time:

3 MU

6 Snatches #175/105

9 Bar facing Burpees

Partner WOD

CrossFit XD – CrossFit

Partner WOD

Metcon (Time)

Buy in:

30 Synchro Air Squats

10 Rounds FT:

20 DB Cleans #50/35’s

30 Bench Press #95/65

60 DUs

Cash Out:

30 Synchro Air Squats

6/14/2019

CrossFit XD – CrossFit

Strength

Front Squat (5 Reps Every 2 mins for 10 mins )

*build, but do not make big jumps

Metcon

Metcon (Time)

3 rounds for time:

10 OHS #95/65

10 Bar Facing Burpees

10 HSPU
*RX+ #135/95

Strict HSPU

06/13/2019

CrossFit XD – CrossFit

Metcon

Metcon (Weight)

20 Min AMRAP:

2 TTB

3 Pull Ups

200 M run

1 Clean and Jerk
*Pick your weight score will be total weight moved. You have 1 attempt for the clean and jerk. if you fail the lift it doesn’t count. Move on to the next round. You may go up or down throughout the work out. Make sure you keep track of your weight.

Active rest

Metcon (Time)

8 rounds:

500 m row

15 Burpees

06/12/2019

CrossFit XD – CrossFit

Strength

Deadlift (5 Reps EMOM for 7 Mins )

Metcon

Metcon (4 Rounds for time)

For Time:

Every 4 mins for 4 rounds

20 Snatches #95/65

20 RKBS #53/35

20 DUs

06/11/2019

CrossFit XD – CrossFit

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
35min time cap

06/10/2019

CrossFit XD – CrossFit

Strength

Hang Squat Clean (2-2-2-2-2-2-2)

Every 90 second

Build our stay at a manageable weight

Metcon

Metcon (Time)

18-15-12-9-6-3

Hang power cleans 115/75#

Push jerks

Sit-ups

12min time cap
Rx+ 135/95#