03/03/2015
CrossFit XD – CrossFit
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
45 Double Unders
30 Lunges
15 Burpee Box Jumps
Snatch Grip Push Press (3-3-3-3-3)
(behind the neck)
12 Min AMRAP
45 Double Unders
30 Lunges
15 Burpee Box Jumps
(behind the neck)
Monday Monster Mash
3 Rounds
9 Squat Cleans #115/75
15 Push Press #115/75
6 Rounds
15 Wall Balls
15 Calorie Row
4 Rounds
8 Strict HSPU
12 Strict Pull Ups
*Rest 5 Min between workouts. Score is total time.
Monday Monster Mash
3 Rounds
9 Squat Cleans #115/75
15 Push Press #115/75
6 Rounds
15 Wall Balls
15 Calorie Row
4 Rounds
8 Strict HSPU
12 Strict Pull Ups
*Rest 5 Min between workouts. Score is total time.
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
6-Minutes to Establish:
1-RM Clean and Jerk
For Time:
30 Clean and Jerks, 135# / 95#
30-10-30:
ring dips
wall balls 20/14
HR push-ups
find the heaviest 2 rep T&G HPSnatch
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
5 Rounds
200 Meter Run
30 Toes to Bar
30 Kettle Bell Swings 70/53
Then
100 Double Unders
Both Partners Run
1 Partner works at a time