Tuesday, October 10th, 2017

Tuesday, October 10th, 2017

XS CrossFit – General CrossFit

Skill-work

10-15 minutes working on double-under skills and drills.

-Using speed balls: https://www.youtube.com/watch?v=pYy1AwnNT4g

-Drills: https://www.youtube.com/watch?v=euNT2cN4pdc

Tabata Double-under (AMRAP – Reps)

Tabata Double-under
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals.

Metcon

Metcon (Time)

FOR TIME (12 MIN CAP):

-50 Wall-ball shots (14#-9’/10#-9′) [20#-10’/14#-9′]

-15 Cleans (95/65#) [135/95#]

-50 Wall-ball shots

-10 Cleans (135/95#) [185/135#]

-50 Wall-ball shots

-5 Cleans (155/105#) [225/155#]
[RX+]

Any clean variation is acceptable.

Score is time if finished under 12 minutes. Reps not completed at time cap will be scored as seconds beyond 12:00.

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