CrossFit XD – CrossFit
7 Min AMRAP #10 (No Measure)
5 Hang Squat Cleans (bar)
10 Shoulder Taps (handstand)
10 Shuffle Steps Left
10 Shuffle Steps Right
(Shuffle steps are executed w/ a band around the knees. Point the toes forward, bend the knees and drive them out, and step out one direction for 10 steps without changing those things.)
3 Position Clean (1-1-1-1-1-1)
1 Clean from High Hang
1 Clean from Mid Hang
1 Clean from Below Knee
All reps are to be received in a full squat.
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
10 Min Cap
Metcon (Time)
For time:
200 ft Pinched Plate Carry
#35/25
*Pinch a plate in each hand.
RX+
#45/35
CrossFit XD – CrossFit
Metcon (AMRAP – Reps)
20min EMOM:
7 pull-ups
7 clean&jerks 95/65
10 box jump overs 24/20
15/12 cal on rower
1 min for each movement. Score is total completed reps if you complete all the reps in the required time your score will be 195 for men 192 for women.
CrossFit XD – CrossFit
Metcon (Weight)
Partner WOD
15 Min AMRAP
Partner A: 1 Clean and Jerk
Run 200m
Partner B: 1 Clean and Jerk
Run 200m
*Repeat for 15 min. Score for total pounds lifted. You cannot complete a clean and jerk until your partner returns from the 200m run and tags you. You may each choose your own weight, but you must keep it the same for the entire AMRAP. Change your partners weight to your chosen weight while they are on their 200m run. If you miss a lift, you must immediately run 200m and the weight does not count towards your score. If you successfully clean and jerked 100lbs ten times, your score would be 1,000lbs. If your partner lifted 200lbs ten times, with a score of 2,000lbs, then your total score together would be 3,000lbs.
CrossFit XD – CrossFit
A: Bench Press (10-10-10-10-10)
All sets of 10 at the same weight.
B: Metcon (Time)
3 Rounds
10 Strict Pull Ups
10 Push Ups
10 V Ups
C: Metcon (Time)
For time:
400m Walking Lunges
Bring protection for your knees!!
CrossFit XD – CrossFit
7 Min AMRAP #16 (No Measure)
5 Full Snatches (strike the hips)
1 Full Clean + 2 Jerks x 5 (strike the legs)
2 Position Snatch (EOMOM for 16 min (8 sets))
1 rep from the high hang and then 1 rep from two inches below the knee. Do not drop the bar until both reps are complete.
Metcon (Time)
400m Farmer Carry
#53/35
(must have a #53 or #35 in each hand)
CrossFit XD – CrossFit
Metcon (Time)
3 Rounds
10 TTB
20 Wall Balls #20/14
30 Cal Row
Metcon (AMRAP – Rounds)
Skill Work
Every 2 min for 10 min (5 sets)
:30 Handstand Hold
Handstands facing the wall. Nose and toes.
CrossFit XD – CrossFit
Front Squat (3-3-3-3-3)
Warm up, build up, and then complete all 5 sets of 3 at the same weight.
Metcon (AMRAP – Reps)
12 Min AMRAP
10 Burpee Box Jump Overs 24/20″
15 Shoulder 2 Overhead #155/105
S2O from the ground!
CrossFit XD – CrossFit
5 Min AMRAP #8 (No Measure)
10 Power Snatches
20 Double Unders
10 Push Ups
10 Deadlifts
Metcon (Time)
Monday Monster Mash
3 Rounds
400m Run
15 Snatches #95/65
400m Run
15 Pull Ups
Rest 5 Min
100 Double Unders
10 Deadlifts
80 Double Unders
8 Deadlifts
60 Double Unders
6 Deadlifts
40 Double Unders
4 Deadlifts
20 Double Unders
2 Deadlifts
#225/155
Score is total time
CrossFit XD – CrossFit
Metcon (Time)
Partner WOD
3 Rounds
30 Thrusters #95/65
30 TTB
30 Box Jumps
400m Run
CrossFit XD – CrossFit
Metcon (3 Rounds for reps)
10min AMRAP:
5 burpee pull ups
3 HSPU
rest 2 min
5min AMRAP:
10 push-ups
15 air squats
rest 2 min
5min max cal row
every cal counts as a rep on the row.