11/17/2014
CrossFit XD – CrossFit
Metcon (AMRAP – Rounds and Reps)
Never-ending EMOM: 5 OH lunges 95/65, and 20 double unders until failure. RX+ use 155/105
Never-ending EMOM: 5 OH lunges 95/65, and 20 double unders until failure. RX+ use 155/105
With a partner complete the following:
30 Snatches @ 95/55
40 Chin over bar Pull-ups
30 Squat Cleans @ 145/85
40 Wallballs (14lb to 10′ target)
30 Deadlifts @ 195/115
40 Bar facing burpees
RX Plus:
30 Snatches @ 135/85
40 Chest to Bar pull-ups
30 Squat Cleans @ 185/115
40 Wallballs (20lb to 10′ target)
30 Deadlifts @ 235/165
40 Bar facing burpees
21-15-9
Thrusters, 95# / 65#
Pull-ups
400m Run
40-30-20-10
Med Ball Cleans
Sit Ups
Double Unders
400m Run
8 min AMRAP
10 kip swings
10 sit ups
10 spidermans
10 air squats
With a running clock set for 12 minutes complete:
1 minute: Sumo Deadlift High Pull
1 minute: Ring Dips
2 minutes: Sumo Deadlift High Pull
2 minutes: Ring Dips
3 minutes: Sumo Deadlift High Pull
3 mintues: Ring Dips
RX: #75/55
Score is total reps
7 Min AMRAP
10 Windmills
5 Burpee Pull Ups
250m Row
10-9-8-7-6-5-4-3-2-1 STO #165/105
2-4-6-8-10-12-14-16-18-20 Box Jumps
RX Plus:
Box jump overs. You cannot touch your box at all!
With a partner complete: 1000 meter row while partner completes 120 double unders, then 120 double unders while partner rows 1000 meters, then complete 50 clean and jerks 115/75, then complete 50 pull ups, and then one 600 meter run while carrying your partner. (both partners must be done with all reps to move onto the next movement)
18 min AMRAP: 25 deadlifts185/105, 10 bar over burpees, 20 deadlifts 225/145, 10 bar over burpees, 15 deadlifts 275/175, 10 bar over burpees, 10 deadlifts 315/205, 10 bar over burpees, with remaining time max deadlifts 365/225.
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71