CrossFit XD – CrossFit
5 Min AMRAP #1 (No Measure)
21-15-9
Hang Power Cleans
Jump Squats
Sit Ups
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP
200m Run
12 Shoulder to Overhead #135/95
The 200m run will not count towards any reps, only the STO. So, if you do not have time to finish a 200m at the end of the workout, don’t run it. It will not help your score if you partially finish a 200m.
Rest
3 Min
Metcon (Time)
For time:
30 Calorie Row
30 Bar Facing Burpees
30 Hang Power Cleans #135/95
CrossFit XD – CrossFit
Mobility
20 Min Mobility Gainz
Bench Press (Build to 1RM; then, 3×5 @ 75%)
Record the 1RM.
Good Mornings (5 x 5)
Build to a moderate weight. Complete all 5 sets at same weight.
CrossFit XD – CrossFit
Wall Ball Capacity Test (AMRAP – Reps)
With a 10 min running clock:
Complete as many unbroken sets of 10 wall balls as you can. Every time you pick up the ball, you must complete 10 reps. You may rest as long as you want between sets of 10. The workout ends when time runs out OR if you fail to do 10 wall balls in a row at any point.
Push Jerk (1-1-1-1-1)
CrossFit XD – CrossFit
7 Min AMRAP #9 (No Measure)
10 Banded Good Mornings
10 Power Snatches (bar)
10 Lunges
5 Hanging Hip Touches
Power Snatch (1-1-1-1-1)
Metcon (AMRAP – Reps)
12 Min EMOM
Min 1 – 8 Burpee Box Jump Overs 24/20″
Min 2 – 10 Pull Ups
Min 3 – 12 Front Rack Lunges #135/95
120 Total Reps if completed.
CrossFit XD – CrossFit
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Power Cleans
Rest
Rest 4 min. Round up so you start at the top of a minute to make it easier to record an exact time.
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
CrossFit XD – CrossFit
Metcon (AMRAP – Reps)
15 Min AMRAP
4 Pull Ups
4 Thrusters #95/65
8 Pull Ups
8 Thrusters
12 Pull Ups
12 Thrusters
16…
16…
20…
20…
etc. adding 4 reps each set until time runs out. Score for total reps. Non working athlete holds a #53/35 KB.
CrossFit XD – CrossFit
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
CrossFit XD – CrossFit
Dips (10-10-10-10)
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
CrossFit XD – CrossFit
Warm Up (No Measure)
Pose Running Drills
https://youtu.be/DoLjOJMN3Ec
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Paused Back Squats (3-3-3-3-3)