10/15/2019

CrossFit XD – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

24 Min AMRAP:

20 Cal row

20 HSPU

20 Alt DB Snatch #50/35

1 Back Squat #275/195
*RX+ #315/225

10/14/2019

CrossFit XD – CrossFit

Strength

Split Jerk (5-5-3-3-2-2-1 every 2 mins for 7 rounds )

*build

Metcon

Metcon (Time)

For Time:

4 rounds

10 Bench Press #135/95

15 Burpee box overs 24/20
*15 min time cap

Partner WOD

CrossFit XD – CrossFit

Partner WOD

Metcon (Time)

Partner Holleyman

30 rounds:

5 Wall Balls 20/14

3 HSPU

1 Power Clean #225/155
*One partner does a complete round. While one partner is working the other partner is rowing for calories. Every calorie you row you can take 1 sec off your final time.

Open 20.1

CrossFit XD – CrossFit

Strength

Snatch (5 reps every 90 Secs for 6 rounds)

*dont go to heavy if you are competing in 20.1

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/ 65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters Scaled (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

10/10/2019

CrossFit XD – CrossFit

Metcon

Metcon (Time)

For Time:

10-12-14-16-18-20-18-16-14-12-10

Wall Balls 20/14

Alt DB Hang C&J #50/35
* 10 Push ups between each round

Active rest

Metcon (Time)

5 rounds for time:

10 Push press #95/65

20 Push Ups

30 Sit Ups

40 DU
*rest 1 min in between each round

10/9/2019

CrossFit XD – CrossFit

Strength

RDL (Romanian Deadlift) (10 reps every 2 mins for 5 rounds )

Please watch this video!!

https://youtu.be/XowKMitOVNc

Start the video at the 7 min 30 second mark. It explains very well how to execute this movement properly.
* Stay at the same weight

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

10 DL #135/95

200 M Run/250 m row

20 Air Squats

10 Bar Facing Burpees

10/8/2019

CrossFit XD – CrossFit

Gymnastics

Pull Up/Dip Complex (AMRAP – Reps)

5 Wide Pull Ups

5 Ring Dips

5 Pronated Pull Ups

5 Ring Dips

5 Narrow Pull Ups

5 Ring Dips

5 Supinated Pull Ups

5 Rind Dips

5 Mixed Grip Pull Ups (R/L)

5 Ring Dips

5 Mixed Grip Pull Ups (L/R)

5 Ring Dips

*All pull ups and dips are performed strict. 60 total reps
*12 Min Time Cap

Metcon

Metcon (Time)

For Time:

4 Rounds

10 Hang Squat Snatches #115/75

10 TTB

10 HSPU

10/7/2019

CrossFit XD – CrossFit

Strength

Overhead Squat (5-5-3-3-2-1)

Every 2 mins for 6 rounds

Metcon

Metcon (Time)

For Time:

14 Power Cleans #95/65

30 DUs

12 Power Cleans #115/75

30 DUs

10 Power Cleans #135/95

30 DUs

8 Power Cleans #155/105

30 DUs

6 Powers Cleans #175/125

30 DUs

4 Powers Cleans #195/135

30 DUs

2 Power Cleans #215/145

30 DUs
*RX+

135/95

155/105

175/125

195/135

215/145

235/155

255/165

Partner Wod

CrossFit XD – CrossFit

Partner WOD

Metcon (Time)

For Time:

100 KBS #53/35

100 Partner Wallball sit ups #20/14

100 Hang Cleans #75/55

100 DU

100 Cal Row
*split reps how to want.

10/04/2019

CrossFit XD – CrossFit

Metcon

Metcon (Weight)

24 min AMRAP:

400m Run

1 Bear Complex
*pick your own weight. Score is total weight moved.

*bear complex

1 power clean

1 front squat

1 push press

1 back squat

1 push press