XS CrossFit – General CrossFit
Back Squat (Build Up, then 2 @ 80%, 1 @ 85%)
Pause Squats (2 Second Hold in the Hole)
Clean and Jerk (40/1+1, 50/ 1+1, 60/ 1+1, 65/1+1, 70/1+1, 75/1+1)
Squat Clean from Knee + Jerk
Clean and Jerk (55/3+3+1, 65/3+3+1, 73/2+2+1, 80/3×1+1+1)
Clean Pull + Power Clean from knee off blocks + Jerk
Romanian Deadlift (5×3@8)
From the rack (mid thigh). 1 small step out from the rig. With straight, but soft, knees lower the weight down the legs, maintaining a rigid back, until hamstrings are completely loaded then return to finished Deadlift position.
Flat Back Bench Press (4×8@8)
Use just as much arch as required to pin you scapulae back. Feet on bench OK.