WODs

XS CrossFit – General CrossFit

Weightlifting

High-Hang Snatch (5 x 3)

For every rep, hold the bottom position for a 2 second count before standing up the lift. We want to simulate being burried in the hole.

Bench Press (5 x 3)

No rebound on the chest. Pause 2 seconds once the bar touches the chest on each rep.

XS CrossFit – General CrossFit

Metcon

Metcon (Distance)

EMOM for 3 rounds:

MIN 1: 10 total axle bar front rack lunges in place (70/50#)

MIN 2: 10 Pull-ups [C2B]

MIN 3: REST

MIN 4: Max Distance AAB

MIN 5: REST
Score is total distance in KM on AAB.

[RX+]

XS CrossFit – General CrossFit

Metcon

For every rep not completed under the 20 minute time cap enter them as seconds beyond 20:00. For instance, if you completed all the work except the last set of 15 burpee box jump-overs, your score would be entered as 20:15.

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

8 ROUNDS FOR TIME:

-400m Run

-Rest 90 seconds
Score is total time not including 8th rest.

(crossfit.com WOD from 7/7/17)

Cool-Down

Coach led foam rolling and static stretching.

XS CrossFit – General CrossFit

Weightlifting

Thruster (3-3-3-1-1-1RM)

Work up to a max weight for a 1 rep thruster from the ground, no rack.

Metcon

Metcon (AMRAP – Rounds and Reps)

11 MIN AMRAP:

-11 Thrusters (95/65#)

-11 Toes-to-bar

-33 Double-unders

Announcements

Teams and WOD #1 for the in-house comp have been posted! Check out the competition page to see the teams and WOD #1. Here is the link to the competition page http://xscrossfit.com/2017-team-competition-4-all-the-marbles/

If you do not see your name and know that you signed for the comp this Sunday please contact Alex at Alex@XSCrossFit.com.

XS CrossFit – General CrossFit

Gymnastics

Pull-ups (5-5-5-5-5+)

Work on strict, unweighted pull-ups. Ring rows or tempo eccentric/negatives are alternatives. Max effort on 5th and final set.

Metcon

XS Benchmark (Time)

– 500m Row

– 40 Air Squats

– 30 Sit Ups

– 20 Push Ups

– 10 Pull Ups

– 500m Row

XS CrossFit – General CrossFit

Weightlifting

High-Hang Clean (5 x 3)

Work up in weight. Pause at the bottom of every Clean for 2 seconds. We’re looking for the feeling of being buried in the hole.

Front Squat (5 x 5)

Work up in weight.