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WODs

Barbell

XS CrossFit – General CrossFit

Weightlifting

Behind the Neck Push Press (5, 5, 3, 3, 1)

Snatch grip
Build in wight to find a 1 rep max for the day.

Heaving Snatch Balance + Overhead Squat (5 x (2 + 2))

Build in weight while maintaining good technique.

Barbell

XS CrossFit – General CrossFit

Weightlifting

Bear Complex (3-3-3-3-3RM)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
You can perform the bear complex however you’d like as long as you hit these points.

– TNG

– Bottom of Front Squat

– Lockout overhead

– Bottom of Back Squat

– Lockout overhead.

Build in weight to find a 3RM.

Weightlifting

Bench Press (5-5-5-5-5+)

(5@55%)-(5@65%)-(5@70%)-(5@75%)-(5+@80%)

Friday, June 22nd 2018

XS CrossFit – General CrossFit

Strength

Box Squat (7 sets of 3)

Back squat to a box
Build.

Metcon

Metcon (Time)

3 rounds for time:

15 DB box step-overs, 30/20 [50/35]
15 pull-ups [7 Bar Muscle-ups]
15 DB Front Squats, 30/20 [50/35]

Thursday, June 21st 2018

XS CrossFit – General CrossFit

Weightlifting

Hang Power Snatch (3 reps EMOM x 7 minutes)

Build.

Metcon

Metcon (Time)

3 rounds for time:

500m/400m row

21 Deadlift, 135/95

12 Shoulder to Overhead, 135/95

Wednesday, June 20th 2018

XS CrossFit – General CrossFit

Weightlifting

Front Squat (5-3-3-1-1-1RM)

Metcon

Metcon (Time)

22-16-10 Reps Of:

– DB Walking Lunge (Farmers Carry Style) 35/20# [Rx+ 50/35#]
– Renegade Row 35/20# [Rx+ 50/35#]
– Burpees

Tuesday, June 19th 2018

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

Then…

2 Rounds of Helen:

400m Run

21 Kettlebell Swings (53/35)

12 Pull-ups

Then…

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)
If unable to run, complete one of the following:

500/400 Meter Row

25/15 Calorie Assault Bike

Monday, June 18th 2018

XS CrossFit – General CrossFit

Weightlifting

Power Clean (1 Power Clean EMOM x 10 minutes)

Build to a heavy single.

Challenge

Toes-To-Bar (Max set of Toes to bar)

Metcon

Metcon (No Measure)

On the 2:00 x 7 sets

36 Double-unders

9 Toes to bar

3 Power Cleans @ 70% of today’s heaviest PC.
Scale DU and/or TTB to allow for at least 30 seconds of rest