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WODs

Monday, January 20th, 2020

XS CrossFit – General CrossFit

Weightlifting

Back Squat (5-5-3-3-3+)

Take 90% of 1 RM Back Squat

Set 1 – 5 Reps at 50% of 90%

Set 2 – 5 Reps at 60% of 90%

Set 3 – 3 Reps at 70% of 90%

Set 4 – 3 Reps at 80% of 90%

Set 5 – 3+ Reps at 90% of 90%

Use this calculator to make it easy. Week #2

http://xscrossfit.com/eforms/5-3-1-program-calculator/65/

Metcon

Metcon (AMRAP – Reps)

Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats

2 strict pull-ups, 4 push-ups, 6 squats

3 strict pull-ups, 6 push-ups, 9 squats

Etc.

Sunday January 19, 2020

Announcements

Here is the link to the Nutrition Challenge. Make sure to fill out the forms daily. http://xscrossfit.com/nutrition-challenge/
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XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

10 T2R

100m Pinch Grip Carry

10 Air Squats

*3 Rounds, NFT

Strength

Shoulder Press (Build in weight, then do 5×5 @ 75-80%)

Weightlifting

Snatch (3@50%, 3@60%, 3@65%, 3@70%, 3@75%, 3@80% )

(1+1) Squat Snatch + OHS

Percent based on Squat Snatch.

Saturday January 18, 2020

Announcements

Link to the Nutrition Challenge http://xscrossfit.com/nutrition-challenge/

If you still need to do your body fat test for the challenge please email Alex with a time that works for you.

Email Alex@XSCrossFit.com if you have questions.
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XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

5-10 GHD Situps

5 Broad Jumps

10 Slam Balls

*3 Rounds, NFT

Strength

Push-ups (4×5)

Weighted Push-Ups

Start with these before backsquat and do in between sets.

Back Squat (3×10 at 75%)

Build in Weigh, then do 3 sets at 70-75%.

Weightlifting

Clean and Jerk (7 Sets at 85%)

Squat Clean + Split Jerk (1+1)

Build in Weight to 82-86%

Friday, January 17th, 2020

Announcements

Here is the link to the Nutrition Challenge. Make sure to fill out the forms daily. http://xscrossfit.com/nutrition-challenge/
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XS CrossFit – General CrossFit

Metcon

Adrian (Time)

7 Rounds For Time of:

3 Forward Rolls

5 Wall Climbs

7 Toes-To-Bar

9 Box Jumps, 30″
In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007
To learn more about Adrian click here

Thursday January 16, 2020

Announcements

Link to the Nutrition Challenge http://xscrossfit.com/nutrition-challenge/

If you still need to do your body fat test for the challenge please email Alex with a time that works for you.

Email Alex@XSCrossFit.com if you have questions.
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XS CrossFit – Barbell Club

Metcon

Metcon (No Measure)

10 Front Rack Lunges (Bar Only)

10 Strict Press in Split Position (Bar Only)

10 Good Mornings (Bar Only)

3 Rounds, NFT

Strength

Front Squat

3@75%

1@85%

3@75%

1@90%

3@85%

1@95%

3@85%

1@95%+

Record Heaviest Set

Weightlifting

Split Jerk (Build to a heavy single, then drop to 80% for 7×1)

Split Jerk (7×1 at 80%)

Thursday, January 16th, 2020

Announcements

Link to the Nutrition Challenge http://xscrossfit.com/nutrition-challenge/

If you still need to do your body fat test for the challenge please email Alex with a time that works for you.

Email Alex@XSCrossFit.com if you have questions.
.

XS CrossFit – General CrossFit

Metcon

Metcon (AMRAP – Reps)

AMRAP 6 MIN:

– 20 KB swings (53/35#)

– 10 Alt. leg KB box step-ups (24/20″ w/ 53/35#)

– 5 strict pull-ups

REST 4 MIN

REPEAT (start from beginning)
Score is total reps for both 6 min AMRAPs.

Accessory Work

3 rounds not for time:

– 8 (ea leg) Bulgarian split squats

– 16 abmat sit-ups

– max handstand walk attempt

Wednesday, January 15th, 2020

Announcements

Link to the Nutrition Challenge http://xscrossfit.com/nutrition-challenge/

If you still need to do your body fat test for the challenge please email Alex with a time that works for you.

Email Alex@XSCrossFit.com if you have questions.
.

XS CrossFit – General CrossFit

Weightlifting

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

Take 90% of 1 RM barbell bench press

Set 1 – 5 Reps at 45% of 90%

Set 2 – 5 Reps at 55% of 90%

Set 3 – 5 Reps at 65% of 90%

Set 4 – 5 Reps at 75% of 90%

Set 5 – 5+ Reps at 85% of 90%

Use this calculator to make it easy.

http://xscrossfit.com/eforms/5-3-1-program-calculator/65/

Deadlift (1 x 10 for 3 rounds)

Perform 1 deadlift every 20 seconds 10 times for 3 rounds.

Take 90% of 1 RM Deadlift.

Round 1: 10 @ 65% of 90%

Round 2: 10 @ 75% of 90%

Round 3: 10 @ 85% of 90%

Rest enough to change weights between rounds. Enter the weight lifted for round 3 reps as your score.

Metcon

Metcon (AMRAP – Reps)

DOUBLE TABATA

Alternate:

-Plank

– Air squats
Score is total air squats for the double tabata (8 rds of ea for 16 total rds of 20 sec work, 10 sec rest)