WODs

XS CrossFit – General CrossFit

Weightlifting

2018 Team Series event 7

1 rep of the following complex for max load:

Deadlift / hang clean / hang clean / and jerk
Power or squat clean. Push or split jerk.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 MINUTE AMRAP:

Buy in:

-50 calorie row

-25 handstand push-ups

In time remaining AMRAP:

-50 double-unders

-50 foot DB overhead lunge (50/35#)
Score is total rounds and reps for the DUs and OH lunge portion.

Lunge 25’ down and back with a DB held overhead. Alternate arms as needed.

XS CrossFit – General CrossFit

Warm-up

Metcon

15 min. time cap. If athletes do not complete all 190 reps before the time cap, enter reps not completed as seconds beyond 15:00.

RX : Metcon (Time)

FOR TIME:

-30 toes-to-bar

-40 DB snatch Alt. arm (50/35#)

-50 DB box step overs (24″/20″) (50s/35s)

-40 DB snatch

-30 toes-to-bar
Box step overs is with a DB in each hand.

Scale: Metcon (Time)

FOR TIME:

-30 hanging knee-raises

-40 DB snatch Alt. arm (35/20#)

-50 DB box step-overs (20″/20″) (35s/20s)

-40 DB snatch

-30 hanging knee-raises

Announcements

Below is a link to the Hoodie signup sheet. There are examples of the hoodies in the gym so you can try on a size and see some colors. There are only so many sizes and colors available so act fast. For the black and gray hoodies you’ll be able to select the color of the logo that you’d like to have on it. Regular hoodie is $38 and the Zipper hoodie is $44.

Hoodies Sign Up

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XS CrossFit – General CrossFit

Weightlifting

Snatch Balance (5X3)

Warm up to a moderate weight and build between sets. The last set should be a challenge. Get low!

3 Position Snatch (5X1 )

Power Position Snatch

Hang Snatch (above the knee)

Snatch (just below the knee)
Warm up to approximately 60% of 1 RM. Save room to build each set.

Weightlifting

Snatch Grip Deadlift (3X10)

Warm up to ~50 of deadlift. Your grip may already be taxed, so use straps if you have them.

Announcements

Below is a link to the Hoodie signup sheet. There are examples of the hoodies in the gym so you can try on a size and see some colors. There are only so many sizes and colors available so act fast. For the black and gray hoodies you’ll be able to select the color of the logo that you’d like to have on it. Regular hoodie is $38 and the Zipper hoodie is $44.

Hoodies Sign Up

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XS CrossFit – General CrossFit

Weightlifting

Clean and Jerk (5X1)

Warm up to ~80% (likely less if you did Gwen) of your 1 RM Clean and Jerk. Use a weight that you can successfully clean and jerk for a 1 rep, 5 times, with rest between each rep.

Front Squat (5X5)

Warm up to ~85% of your 1RM front squat. From the rack. Try to use the same weight across all sets, but change as necessary.

Weightlifting

Gymnastics

Strict Pull-ups (2Xmax)

If you have 10 strict pull-up, use weight–straight elbows at the bottom, active shoulders. Score as total pull-ups. Put weight in comments (try to use at least 2.5 lbs more than last week).

Announcements

Below is a link to the Hoodie signup sheet. There are examples of the hoodies in the gym so you can try on a size and see some colors. There are only so many sizes and colors available so act fast. For the black and gray hoodies you’ll be able to select the color of the logo that you’d like to have on it. Regular hoodie is $38 and the Zipper hoodie is $44.

Hoodies Sign Up

.

XS CrossFit – General CrossFit

Warm-up

3X, NFT:

-10 single leg KB Deadlift (5L/5R)

-10′ handstand walk or 10 sec handstand hold

-10 hip extensions

Metcon

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
the goal is to use the heaviest weight barbell possible for all sets.

Enter completion time in comments.

XS CrossFit – General CrossFit

Metcon

Metcon (Distance)

FOR DISTANCE:

-15 minute row for max. meters.

XS CrossFit – General CrossFit

Warm-up

2X, NFT:

-1 arm pull-up bar hang (10 sec ea arm or 20 sec both arms)

-10 hollow rocks

-6 Turkish get-ups (3 ea arm)

Weightlifting

Dumbell Bench Press (8-8-8-8-8+)

Metcon

Metcon (Time)

FOR TIME:

-30 man-makers (35s/20s)
Man-maker:

https://www.youtube.com/watch?v=gczI5sINn9U