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WODs

Thursday, July 19th, 2018

XS CrossFit – General CrossFit

Skill-work

Choose either HSPU or HS walk for the challenge.

Handstand Pushups Progression

Spend 15-20 mins working on

Tripods

Handstand Kickups

HSPU to abmats

HSPU kipping

HSPU strict
Regardless of skill level every athlete should spend 2-3 minutes at each station.

Score max effort HSPU.

Handstand Walk

Score max reps as feet walked on hands.

Metcon

Metcon (Time)

3 ROUNDS FOR TIME:

-500m Row

-400m Run

Rest 3:00 between rounds

Wednesday, July 18th, 2018

XS CrossFit – General CrossFit

Metcon

Metcon (AMRAP – Reps)

“FIGHT CLUB”

3 Rounds, for total reps

-1 Minute Thrusters (95/65#)

-1 Minute Power Cleans (95/65#)

-1 Minute Box Jump Overs (24/20″)

-1 Minute Pull-ups

-1 Minute AAB Calories

-1 Minute Rest
From Comptrain.

Tuesday, July 17th, 2018

XS CrossFit – General CrossFit

Weightlifting

Metcon (No Measure)

EMOM x 10

-MIN 1-5: 3 Pwr Snatches

-MIN 6-10: 3 Pwr Clean and Jerks

All at 75-80% of 1RM Snatch
Use 1 bar at the same weight for all reps. Reset after each rep. Focus should be on good technique.

Metcon

Metcon (Time)

For Time:

27-21-15-9

-DB snatch, alt. arms (50/35#)

-Calorie Row

Monday, July 16th, 2018

XS CrossFit – General CrossFit

Metcon

Alex’s B-day WOD (Time)

7 Rounds Of:

– 15 Box Jumps (30/24″)

– 8 Wall Ball 2for1 @ (20# to 10’/14# to 9′)

– 7 Wall Ball @ (20# to 10’/14# to 9′)

– 200m Run (odd rounds run forward and even rounds run backwards)
In case of rain and mud:

ODD RDS: 250m row

EVEN RDS: 0.6k AAB

Barbell

XS CrossFit – General CrossFit

Weightlifting

Muscle Snatch + Power Snatch + Squat Snatch (5 x (1 + 1 + 1))

Build to a heavy set. Touch and go is preferable. If you choose to reset between reps, don’t pause for more than 2 seconds between reps.

Overhead Squat (5 x 3)

Build to a heavy set of 3.

Barbell

Announcements

No Mobility Sunday morning at 8:45AM this week.

XS CrossFit – General CrossFit

Weightlifting

Deadlift – Hang Cln – Jerk Complex (5 x 1)

Work up to the heaviest weight possible for the following unbroken complex:

-3 Deadlift

-2 Hang Squat Cleans

-1 Jerk

Dumbell Bench Press (4 x 7)

Build in weight. Be safe and make sure there is enough space around you in case you drop weights.

Friday, July 13th, 2018

Announcements

No Mobility Sunday morning at 8:45AM this week.

XS CrossFit – General CrossFit

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Ladies:

20″ Box Jumps

.75 pood

35# Push Press

14# Wall Balls