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WODs

Thursday, August 29th, 2019

XS CrossFit – General CrossFit

Weightlifting

Snatch (9 Rounds going every 90 seconds)

1 Snatch Grip Deadlift

1 Snatch

1Hang Squat Snatch

Build

Metcon

FT: Metcon (Time)

3 Rounds For Time

10 Deadlifts (275/185)

400 M Run

Wednesday, August 28th, 2019

XS CrossFit – General CrossFit

Warm-up

3 Rounds NOT FOR TIME

200 M Run

35 Double Unders

Metcon

FT: Metcon (Time)

Partner WOD (don’t worry if it odd numbers, we have a WOD version for you)

210 Wallballs (20#-10’/14#-9′)

36 Ring Muscle Ups

30 Ring Dips
1 partner works while 1 rests. may split work however you choose.

OR

FT: Metcon (Time)

Partner WOD (don’t worry if it odd numbers, we have a WOD version for you)

210 Wallballs (14#-10’/10#-9′)

36 Jumping Ring Muscle Ups

30 Banded Ring Dips
1 partner works while 1 rests. may split work however you choose.

OR

FT: Metcon (Time)

Partner WOD (don’t worry if it odd numbers, we have a WOD version for you)

210 Wallballs (10#-10’/6#-9′)

36 Burpee Pull ups

30 Box Dips (foot on ground)
1 partner works while 1 rests. may split work however you choose.

Tuesday, August 27th, 2019

XS CrossFit – General CrossFit

Weightlifting

EMOM: Clean (1 Clean + 1 Hang Squat Clean)

7 rounds of 1 Complex every minute

60-70% of 1 RM

This is warm up of your Clean for the WOD.

Metcon

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

OR

Crossfit Games Open 18.2 Masters (55+) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

OR

Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees (stepping burpees allowed)

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

OR

Crossfit Games Open 18.2 Scaled Masters (55+) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 20/10 lb

Bar-facing burpees (jump over empty barbell, stepping burpees allowed)

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

THEN

Clean (This is 18.2a..)

With remaining time reach a max Clean

Monday, August 26th, 2019

XS CrossFit – General CrossFit

Accessory Work

NFT or SCORE

3 Rounds

10 Cals Row – working on 1 cal per pull

30 sec of L sit

Metcon

AMRAP: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

20 KBS (53/35)

20 Push Press (95/65)

200 M Run

20 Toes to Bar

Sunday August 25, 2019

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

10 KB Suitcase Deadlift

7 Back Extensions

10 WallBall Situps

**3 Rounds, NFT

Strength

Deadlift (5@55%, 5@65, 5×1@80, 5×1@85, 5×1@90)

80, 85 and 90% are (1) rep every 40 seconds.

Record heaviest weight.

Weightlifting

Push Jerk ((2+1) Build for 6 Working Sets)

Push Jerk + Split Jerk (2+1)

Record Heaviest Weight Lifted

Saturday August 24, 2019

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

10 C2 Crunches

7/7 Seated DB Strict Press

10 DB Romanian Deadlifts

**3 Rounds, NFT

Strength

Front Squat (5@60%, 5@70, 5@80, 3@85, 1+@90)

Record total reps at 90%

Weightlifting

Snatch ((3+1) Build in Weight for 5 Working Sets)

Snatch Pull + Full Snatch (3+1)

Record heaviest set

August 23, 2019 (The Month of FRAN)

XS CrossFit – General CrossFit

Back Squat (20 RM)

Work up in weight doing sets of something like 5 reps. When you get to the weight you plan to hit do all 20 reps. Once you pick the bar up off the rack you can NOT rack it until 20 reps are complete. Feel free to stand with the bar on your back for as long as you’d like.

Metcon

We will be doing a different version of Fran (listed below) every week. The one you do today you can NOT repeat next week.

Fran (45) (Time)

45 Reps Of:

– Thrusters, 95#/65#

– Pull-ups

Fran (9-15-21) (Time)

9-15-21 Reps Of:

– Thrusters, 95#/65#

– Pull-ups

Fran (15-15-15) (Time)

15-15-15 Reps Of:

– Thrusters, 95#/65#

– Pull-ups

Fran (9-9-9-9-9) (Time)

9-9-9-9-9 Reps Of:

– Thrusters, 95#/65#

– Pull-ups