01/16/2015
CrossFit XD – CrossFit
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Metcon (AMRAP – Reps)
3 rounds:
1min max effort hang power cleans 135/95
1min max effort box jumps
1min max effort HR push-ups
3 rounds:
1min max effort hang power cleans 135/95
1min max effort box jumps
1min max effort HR push-ups
5 rounds: 20 DU’s, 20 air squats, 20 sit ups, 20 walking lunges, and 10 burpees.
17 min AMRAP:
1 thruster 75/45
1 ring dip
5 burpee
2 thrusters 75/45
2 ring dips
5 burpees
3 thrusters 75/45
3 ring dips
5 burpees………
The thrusters weight is light so that the intensity can be high, so move fast.
Every 2 min for 10 min:
max effort unbroken HSPU + 2 HSPU
40-30-20-10: KB swings 53/35, and pull ups.
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
CFXD Grand Opening! Come and compete! Heats at 8:30, 9:30, and 10:30am.
40 DU’s
30 Pull Ups
20 Box Jumps
10 Ground 2 Overhead #155/85
20 Box Jumps
30 Pull Ups
40 DU’s
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Wear a jacket!
For time:
1000m Row
50 Push Ups
50 Air Squats
25 Min AMRAP
30 Lunges
20 Box Jumps 30/24
10 Push Jerk #155/95
12 Min AMRAP
12 Bar Facing Burpees
9 Squat Cleans #135/85
6 Pull Ups