Wednesday
CrossFit XD – CrossFit
Front Squat (10-10-10-10)
Metcon (Time)
3 rounds: 400 meter run 2 rope climbs
3 rounds: 400 meter run 2 rope climbs
4 Rounds:
:45 hold at bottom of OHS
:30 dead bug
:15 samson stretch (each side)
then
3-5 Rounds:
Crazy Bear
Thruster
Power Clean
20 OHS 95/65, 20 thrusters 95/65, 20 box jump over 24″/20″, 20 power cleans 95/65, 20 burpees, 20 power cleans 20 box overs 24/20, 20 thrusters 95/65, and 20 OHS 95/65.
7 Min EMOM
5 Deadlifts
4 Hang Power Cleans
3 Shoulder to Overhead
2 Back Squats
1 OHS
(empty bar)
Downward Dog
Upward Dog
Lacrosse Ball (forearms)
21-15-9 Power snatch 115/65 and pull-ups.
RX+ same rep scheme but chest to bar pull-ups
Supple Up Time
Partner WOD
Buy In: 400 M Sprint
50 HSPU ( Partner Holds Handstand During)
75 Med Ball Sit Up Throw to Partner
100 Hang Squat Clean 95#/65# ( Bar cannot touch ground- pass to partner when you are fatigued)
Cash Out: 400 M Sprint
Score is Total Time
31- Box Jumps 24″
31-Jumping Pull-ups
31-KBS 1-pood(35lbs)
31-Walking Lunges
31-K2E
31-Push Press(45 lbs)
31-Back Extensions
31-WBS(20 lb)
31-Burpees
31-DU
Sprints
5 x 100m (on the minute)
Rest 2 min
then
1 x 800m sprint
Rest 2 min
50 Burpees
Your recorded score will be how fast you completed the burpees.
12 Min AMRAP
3 KBS #53/44
3 Lunges
3 HR Push Ups
6 KBS #53/44
6 Lunges
6 HR Push Ups
9 KBS #53/44
9 Lunges
9 HR Push Ups
…continue pattern, adding 3 reps each round, until time is called.
Death by:
Pull Ups
1 the first minute, 2 the second minute, 3 the third, etc. until failure.