08/11/2016

CrossFit XD – CrossFit

Weightlifting

Deadlift (5 x 2 E3M)

Stay at the same weight

Metcon

Metcon (5 Rounds for reps)

5 Rounds

Every 2:00

10 Burpee Box Overs 24/20″

10 Power Snatches #115/75

08/10/2016

CrossFit XD – CrossFit

Weightlifting

Deadlift (5 x 2 E3M)

Stay at the same weight

Metcon

Metcon (Time)

For time:

30 Thrusters #115/75

30 Pull Ups

30 HSPU

08/09/2016

CrossFit XD – CrossFit

Weightlifting

Bench Press (10 x 3)

10 Min EMOM

*Same weight across all 10 sets

Metcon

Metcon (Time)

For time:

Run 400m

50 KBS #53/35

Run 400m

50 Goblet Squats

Run 400m

50 Pull Ups

08/08/2016

CrossFit XD – 6 Week Challenge

Weightlifting

Hang Power Clean (3RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

200m Run

7 Hang Power Cleans

7 Push Jerks

#135/95
The run does not count for any reps.

08/08/2016

CrossFit XD – CrossFit

Weightlifting

Hang Power Clean (3RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

200m Run

7 Hang Power Cleans

7 Push Jerks

#135/95
The run does not count for any reps.

08/06/2016

CrossFit XD – CrossFit

Partner WOD

Metcon (Time)

3 Rounds

800m Run

30 Thrusters #115/75

50 Kettlebell Swings #53/35

08/05/2016

CrossFit XD – 6 Week Challenge

Paused Back Squats (4 x 4)

08/05/2016

CrossFit XD – CrossFit

Weightlifting

Paused Back Squats (4 x 4)

2 second pause at the bottom

*Record the sets at 80%

Metcon

Metcon (Time)

9 Power Cleans #185/125

12 Ring Dips

15 Burpee Box Overs 24/20″

18 Pull Ups

15 Burpee Box Overs 24/20″

12 Ring Dips

9 Power Cleans #185/125

08/04/2016

CrossFit XD – CrossFit

Mobility

ROM WOD

Metcon

Metcon (Time)

Partner Workout

Row 2000m

50 Overhead Squats

Row 1000m

40 Overhead Squats

Row 500m

30 Overhead Squats

#95/65

-Switch every 250m on the row

08/03/2016

CrossFit XD – 6 Week Challenge

Weightlifting

Split Jerk (5 x 2)

Every 2 Min for 10 Min:

*Build to a max

Metcon

Metcon (Time)

400m Run

21 Deadlifts

400m Run

15 Deadlifts

400m Run

9 Deadlifts

#225/155