01/19/2016
CrossFit XD – CrossFit
Weightlifting
1 Snatch Pull + 1 Power Snatch (Build to a heavy)
Metcon
Metcon (2 Rounds for reps)
60 seconds max reps:
Push Jerks #135/95
Rest 2 Min
60 seconds max reps:
Toes to Bar
Rest
As needed
Metcon
Metcon (AMRAP – Rounds and Reps)
Every minute on the minute until failure:
Push Jerk x 30% of today’s 60 second max
Toes to Bar x 30% of today’s 60 second max
*Once you fail to complete the specified reps within the minute the workout is over. For example, if you hit 20 push jerks in 60 seconds, and 20 toes to bar in 60 seconds in the max reps test, you would perform 6 push jerks and 6 toes to bar every minute until you failed to get those reps in within the minute. Both movements must be completed in the same minute.
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