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WODs

Saturday May 4, 2019

XS CrossFit – General CrossFit

Weightlifting

Zots Press (6/20%, 5/25, 4/30, 3/35, 2/40, 1/45)

Press in Snatch: Use percentages from your snatch max.

Snatch (3/50%, 3/65, 2/73, 2/78, 1/83, 1/87, 1/90)

Snatch Pull + Snatch (1+1):

Clean and Jerk (3/50%, 3/65, 2/73, 2/78, 1/83, 1/87, 1/90)

Clean Pull + Clean + Jerk (1+1+1)

Strength

Power Snatch (3×4@55%)

Paused Deadlifts (4×3@7 to build)

Break the bar from the ground and pause after about 2 inches for 2 seconds.

Bench Press (4×8@8)

Pull-ups (3xmax)

Saturday May 4, 2019

XS CrossFit – Barbell Club

Weightlifting

Zots Press (6/20%, 5/25, 4/30, 3/35, 2/40, 1/45)

Press in Snatch: Use percentages from your snatch max.

Snatch (3/50%, 3/65, 2/73, 2/78, 1/83, 1/87, 1/90)

Snatch Pull + Snatch (1+1):

Clean and Jerk (3/50%, 3/65, 2/73, 2/78, 1/83, 1/87, 1/90)

Clean Pull + Clean + Jerk (1+1+1)

Strength

Power Snatch (3×4@55%)

Paused Deadlifts (4×3@7 to build)

Break the bar from the ground and pause after about 2 inches for 2 seconds.

Bench Press (4×8@8)

Pull-ups (3xmax)

Friday, May 3rd, 2019

XS CrossFit – General CrossFit

Freedom Friday!!

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
Wear a vest to push yourself if you’d like!

Thursday, May 2nd, 2019

XS CrossFit – General CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy in- 500 M Row

12 Deadlifts (155/105)

12 Toes to Bar

Rest 5 minutes prior to next AMRAP

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy in- 400 M Row

9 Deadlifts (185/135)

9 Toes to Bar

Rest 5 minutes prior to next AMRAP

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy in- 300 M Row

6 Deadlifts (225/155)

6 Toes to Bar

Thursday May 2, 2019

XS CrossFit – Barbell Club

Weightlifting

Snatch (Build to 90% for 1+1 )

Snatch Push Press + OHS (Off Rack) = 1+1

Front Squat (3/80%, 1/85, 3/80, 1/88, 3/80, 1/91)

Front Squat (3/80%, 1/85, 3/80, 1/88, 3/80, 1/91)

Snatch Pull (3/80%, 3/85, 3/90, 2/90, 2/90, 2/90, 2/90)

Strength

Power Clean (3×4@50%)

Tempo Squats (4×5@8)

4 seconds down, 3 seconds up.

Shoulder Press (3×8@8)

Push Press (3×5@9)

Bent Over Row (3×10@8)

Wednesday, May 1st, 2019

XS CrossFit – General CrossFit

Weightlifting

Hang Squat Clean (9 min EMOM-3 Squat Cleans @75% of 1RM)

Metcon

FT: Metcon (Time)

For Time

21-15-9

Box Jumps (24″/20″)

KB Swings (53#/35#)

Wall Ball (20#-10’/14#-9′)

Pull Ups

Tuesday, April 30th, 2019

XS CrossFit – General CrossFit

Gymnastics

Metcon (No Measure)

4 Rounds Not for time

5 Ring Dips

10 Ring Rows

15 Hollow Rocks

Metcon

Metcon (AMRAP – Reps)

16 Minute EMOM

On Mins 1, 5, 9 and 13

– 10 Thrusters (95/65)

On Mins 2, 6, 10 and 14

– 15 Hand Release Pushups

On Mins 3, 7, 11 and 15

– Max Double Unders

On Mins 4, 8 and 12

– Rest

Score Double Unders