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WODs

Friday, June 23rd 2017

XS CrossFit – General CrossFit

GOAT Work

Metcon (Time)

Work on your weakness for 20 minutes.

Please put 20:00 in time box and what you worked on in comments.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

10 Alt. DB snatches, 50/35

10 Burpees

30 Double-unders
Scale up DB snatches if desired, put weights in comments.

Thursday, June 22nd 2017

XS CrossFit – General CrossFit

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
The WOD is with Hip Extensions NOT Back Extensions. Keep your back flat!

Metcon

Wednesday, June 21st 2017

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

50/30 Cal AAB buy-in

Then

21-15-9

Hang Squat Clean, 115/75 lbs.

Ring dips

(Rx+155/105)

Tuesday, June 20th 2017

Announcements

Summer sale on Kill Cliffs! Get 2 Kill Cliffs for $4.

XS CrossFit – General CrossFit

Weightlifting

EMOM x 3 minutes – 5 snatches

Rest 3 minutes

EMOM x 3 minutes – 3 snatches

Rest 3 minutes

EMOM x 3 minutes – 1 Snatch

*Athlete’s choice, Power or Squat Snatch. Score heaviest weight for 5 reps, 3 reps and 1 rep.

Snatch (5 reps EMOM x 3 minutes)

Rest 3 minutes

Snatch (3 reps EMOM x 3 minutes )

Rest 3 minutes

Snatch (1 rep EMOM x 3 minutes )

Gymnastics

Metcon (AMRAP – Reps)

As many reps as possible in 5 minutes of:

Rx Strict chin-ups (palms facing athlete)

Rx+ Ring Muscle-ups

Monday, June 19th 2017

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

2k Row

200 Double-unders

2k Run

Teens-Monday, June 19th, 2017

XS CrossFit – Teen CrossFit

Accessory Work

Warm-up (No Measure)

Spend 10 minutes on Crossover Symmetry Protocol

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Deadlift (75% of 1RM)

Hand Release Pushups

Ab-Mat Situps

Barbell, June 18th, 2017

XS CrossFit – General CrossFit

Skill-work

High Hang Snatch + Knee Snatch (5 x (2+1))

Build up in weight. No dropping the bar throughout the first 3 sets. Resetting between the high Hang and knee Hang cleans is allowed for the latter two sets.

Weightlifting

Overhead Squat (3 x 15)

Build up in weight as heavy as possible. Gold standard is to be able to do 15 reps at body weight. That being said, don’t worry too much this go around but make it a goal for the next go around.