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
WODs
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.
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
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
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
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
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