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WODs

Thursday December 12, 2019

Announcements

Holiday party will be on Saturday December 21st at 5pm.
– Potluck
– White Elephant ($20 cap)
– Rowling Competition (good thing we practiced rowing all last month)
Talk to a coach if you have any questions.
.

XS CrossFit – Barbell Club

Weightlifting

Olympic Weightlifting Day!

Snatch (3×1)

Warm up and then you have 3 singles.

Record heaviest weight.

Record 3 lifts in comments.

Clean and Jerk (3×1)

Warm up and then you have 3 singles.

Record heaviest weight.

Record 3 lifts in comments.

Thursday, December 12th, 2019

Announcements

Holiday party will be on Saturday December 21st at 5pm.
– Potluck
– White Elephant ($20 cap)
– Rowling Competition (good thing we practiced rowing all last month)
Talk to a coach if you have any questions.
.

XS CrossFit – General CrossFit

Metcon

Metcon (Calories)

3 Rounds of 3 minutes of work:

-40 Double-unders

-20 Air squats

-Remaining time max. Calorie on AAB

Rest 3 minutes between rounds
Score is total calories completed on the AAB.

Accessory Work

NFT- 3 Rounds:

– 10 Pistols, alt. leg (or Progressions)

– 10 GHD sit-ups

Wednesday, December 11th, 2019

Announcements

Holiday party will be on Saturday December 21st at 5pm.
– Potluck
– White Elephant ($20 cap)
– Rowling Competition (good thing we practiced rowing all last month)
Talk to a coach if you have any questions.
.

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

Cash in: 25 burpees to target

5 RDs

-7 HSPU

-14 Toes THRU Rings

-21/15 Calorie row

Cash-out: 25 burpees to target
Both hands must touch target approximately 6″ above standing reach for the burpees. Find a pull-up bar that works for you.

Tuesday, December 10th, 2019

Announcements

Holiday party will be on Saturday December 21st at 5pm.
– Potluck
– White Elephant ($20 cap)
– Rowling Competition (good thing we practiced rowing all last month)
Talk to a coach if you have any questions.
.

XS CrossFit – General CrossFit

Challenge

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

15-20 minutes to find a 1-rep-max front squat. This will be used for the up coming 5-3-1 squat cycle.

Metcon

Metcon (Time)

4 Rounds for time:

-6 Laps running inside the gym

-20 Dumbbell Hang Clean & Jerks (50/35)

-15 Chest-to-Bar Pull-ups
1 DB for hang clean and jerks. Alternate arms as necessary.

Monday, December 9th, 2019

Announcements

Holiday party will be on Saturday December 21st at 5pm.
– Potluck
– White Elephant ($20 cap)
– Rowling Competition (good thing we practiced rowing all last month)
Talk to a coach if you have any questions.
.

XS CrossFit – General CrossFit

Weightlifting

Power snatch + Overhead Squat (1 + 3)

15 minutes to work up to a heavy weight for the day on the following complex:

– 1 power snatch + 3 OHS

Metcon

Metcon (Time)

For time:

-21 Lateral 180 Burpees Over Bar

-21 Power Snatches (RX 75/55- RX+ 115/85)

-15 Lateral 180 Burpees Over Bar

-15 Overhead Squat

-9 Lateral 180 Burpees Over Bar

-9 Squat Snatches

Sunday December 8, 2019

Announcements

Holiday party will be on Saturday December 21st at 5pm.
– Potluck
– White Elephant ($20 cap)
– Rowling Competition (good thing we practiced rowing all last month)
Talk to a coach if you have any questions.
.

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

3-7 Weighted Pull-ups

10 GHD Situps

10 Empty Barbell Snatch Grip Strict Press

*3 Rounds, NFT

Strength

Snatch Balance (10 Working Sets)

Snatch Balance + OHS (2+2)

Record Heaviest Set

Weightlifting

clean pull + power clean ((1+1) for 10 Sets at 75%)

Saturday December 7, 2019

Announcements

Holiday party will be on Saturday December 21st at 5pm.
– Potluck
– White Elephant ($20 cap)
– Rowling Competition (good thing we practiced rowing all last month)
Talk to a coach if you have any questions.
.

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

5/5 KB Snatch

5 Strict T2B

10 Slam Balls

* 3 Rounds, NFT

Strength

Push Press + Jerk ((1+1) – 2@50%, 2@60%, 2@70%, 2@75%, 2@80%, 2@85%)

Work to heavy single of the following complex

– 1 Push Press

– 1 Jerk
Based off Push Jerk Max

Weightlifting

Snatch Pull + Snatch ((2+1) for 10 Working Sets)

Record Heaviest Set.