08/03/2016

CrossFit XD – CrossFit

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

08/02/2016

CrossFit XD – CrossFit

Warm-up

6 Min AMRAP

100ft OH Carry

10 Air Squats

3 Snatch Grip DL

3 Hang Power Snatches

3 Snatch Balances

Weightlifting

Snatch (15 x 1)

15 Min EMOM

1 Snatch @ 80%

Metcon

Metcon (Time)

“Kettlebell Karen”

For time:

150 Kettlebell Wall Balls #53/35

*Every 30 reps on the kettlebell, do 20 double unders.
https://youtu.be/siwBxy4wRNs

08/01/2016

CrossFit XD – 6 Week Challenge

Weightlifting

Warm-up

Dr. Eric Goodman’s back warm up.

Squat Clean + Front Squat + Jerk (10 x 1)

10 Min EMOM

*75-80% of 1RM clean and jerk for all sets. Stay at the same weight.

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Shoulder to Overhead #115/75

CTB Pull Ups

08/01/2016

CrossFit XD – CrossFit

Weightlifting

Warm-up

Dr. Eric Goodman’s back warm up.

Squat Clean + Front Squat + Jerk (15 x 1)

15 Min EMOM

*75-80% of 1RM clean and jerk for all sets. Stay at the same weight.

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Shoulder to Overhead #115/75

CTB Pull Ups

07/30/2016

CrossFit XD – CrossFit

Partner WOD

Metcon (AMRAP – Reps)

1 Min – Hang Power Cleans #155/105

1 Min – Wall Balls #20/14

1 Min – Double Unders

2 Min – Hang Power Cleans

2 Min – Wall Balls

2 Min – Double Unders

3 Min – Hang Power Cleans

3 Min – Wall Balls

3 Min – Double Unders

2 Min – Hang Power Cleans

2 Min – Wall Balls

2 Min – Double Unders

1 Min – Hang Power Cleans

1 Min – Wall Balls

1 Min – Double Unders

05/20/2016

CrossFit XD – 6 Week Challenge

Warm-up

Warm-up (No Measure)

5 Min AMRAP

5 Pass Throughs

5 Overhead Squats

Weightlifting

Metcon (No Measure)

Teach Push Jerk

-then-

5 Min EMOM

10 Sit Ups

5 Push Jerks

5 Min EMOM

10 Box Dips

Metcon

Metcon (Time)

400m Run

10 TTB

10 Ring Dips

400m Run

15 TTB

15 Ring Dips

400m Run

20 TTB

20 Ring Dips

07/29/2016

CrossFit XD – CrossFit

Mobility

ROM WOD

Metcon

Metcon (Time)

400m Run

10 Toes to Bar

10 Ring Dips

400m Run

20 Toes to Bar

20 Ring Dips

400m Run

30 Toes to Bar

30 Ring Dips

07/28/2016

CrossFit XD – CrossFit

Weightlifting

Snatch (10 x 1)

10 Min EMOM

*Build over the course of 10 sets

Back Squat (6 x 8)

12 Min EMOM

*Perform the back squats at around 70% of your 1RM. Keep the weight the same each set. On the even minutes, do strict hspu if you can.

Metcon

500m Row (Time)

Max Effort 500m Row

05/25/2016

CrossFit XD – 6 Week Challenge

Warm-up

Warm-up (No Measure)

7 Min AMRAP

3 Deadlift

3 Hang Clean

3 Thruster

3 Back Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

7 Power Cleans

7 Push Ups

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

7 Thrusters

7 Ring Rows

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

10 Burpees

10 Front Rack Lunges
Rest 3 Min between each 5 min amrap

07/27/2016

CrossFit XD – CrossFit

Weightlifting

Deadlift (1RM)

Metcon

Metcon (AMRAP – Rounds)

20 Min EMOM

Min 1 – 10 Deadlifts #185/125

Min 2 – 30 Double Unders

Min 3 – 15/12 Cal Row

Min 4 – 12 Med Ball Sit Ups #20/14