Sunday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
ON A 5:00 RUNNING CLOCK
200m Run
10 Barbell good mornings
20 Alt. Behind the Neck Elbow Punches
10 Back Rack Squat Jumps
10 Hang Muscle Cleans
10 Strict Press
10 Hang Power Cleans
10 Push Press
200m Run
Strength
Clean and Jerk (Build to a Mod-Heavy 3-Rep)
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Clean & Jerk*
*Power or Squat, athlete choice!
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
ON A 18:00 RUNNING CLOCK…
800m Run
20 Clean & Jerks (115/75)|(75/55)
400m Run
20 Clean & Jerks (135/95)|(95/65)
200m Run
Max Clean & Jerks (155/105)|(115/75) in Time Remaining*…
*Option for (185/135)|(135/95) for final set
(Score is Reps)
Partner Workout Option
Metcon (AMRAP – Reps)
ON A 22:00 RUNNING CLOCK…
800m Run
40 Clean & Jerks (115/75)|(75/55)
400m Run
40 Clean & Jerks (135/95)|(95/65)
200m Run
Max Clean & Jerks (155/105)|(115/75) in Time Remaining*…
*Option for (185/135)|(135/95) for final set
*Partners will run together, split the Clean and Jerks as needed.
(Score is Reps)
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