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WODs

Wednesday, April 17th, 2019

Announcements

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XS CrossFit – General CrossFit

Weightlifting

Squat Snatch (1RM)

Build to a heavy single 1 Rep Max Squat Snatch

Metcon

Metcon (Time)

For Time:

4 Rounds of:

5 snatch (115/85)

10 Pull-ups

20 Ski Jumps over bar

Tuesday, April 16th, 2019

Announcements

Log your scores to these challenges at MyFITNumber.com. Haven’t setup an account? Sign up as an Athlete and use promo code xscrossfit2011 to get this year for free!

XS CrossFit – General CrossFit

Challenge

Max Push Ups in 2min

Hands and feet on plates

Metcon

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

10 slam balls (45/35)

20 Russian twist (45/35 plate)

100 meter run (counts as 10 reps)

10 alternating overhead plate lunges in place (45/35)

50 reps per round

Monday, April 15th, 2019

XS CrossFit – General CrossFit

Challenge

Overhead Squat (1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

35 Double Unders

7 KB Hang Snatch Right Arm (53/35)

7 KB Hang Snatch Left Arm (53/35)

Sunday April 14, 2019

XS CrossFit – General CrossFit

Weightlifting

Back Squat (Build Up, then 2 @ 80%, 1 @ 85%)

Pause Squats (2 Second Hold in the Hole)

Weightlifting

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

Weightlifting

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

Strength

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.

Barbell Shrugs (3×8@9)

Sunday April 14, 2019

XS CrossFit – Barbell Club

Weightlifting

Back Squat (Build Up, then 2 @ 80%, 1 @ 85%)

Pause Squats (2 Second Hold in the Hole)

Weightlifting

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

Weightlifting

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

Strength

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.

Barbell Shrugs (3×8@9)

Saturday April 13, 2019

XS CrossFit – General CrossFit

Weightlifting

Sots Press (6/5/4/3/2/1)

Type the details of the weightlifting
Start light, no fails. Build in weight as rep’s decrease.

Weightlifting

Snatch (40/50/60/65/70/(75 x 5 sets))

2 Snatch + 1 OHS w/ 3 Second Hold in Hole

Weightlifting

Clean Pull (100-105% x 2 reps x 2 sets)

Rack Pull from Above the Knees

Strength

Back Squat (3×8@8)

Front Squat (2×10@8)

Shoulder Press (5×5@8)

Pull-ups (3x max)

Saturday April 13, 2019

XS CrossFit – Barbell Club

Weightlifting

Sots Press (6/5/4/3/2/1)

Type the details of the weightlifting
Start light, no fails. Build in weight as rep’s decrease.

Weightlifting

Snatch (40/50/60/65/70/(75 x 5 sets))

2 Snatch + 1 OHS w/ 3 Second Hold in Hole

Weightlifting

Clean Pull (100-105% x 2 reps x 2 sets)

Rack Pull from Above the Knees

Strength

Back Squat (3×8@8)

Front Squat (2×10@8)

Shoulder Press (5×5@8)

Pull-ups (3x max)