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WODs

Tuesday, October 9th, 2018

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

Wodapalooza online qualifier 18.1

FOR TIME:

-150 double-unders

-60 wall ball shots (20/14# to 10′)

-30 chest-to-bar pull-ups

-150 double-unders

Monday, October 8th, 2018

XS CrossFit – General CrossFit

Warm-up

3X, Not for time:

-10 single arm DB press (5L/5R)

-10 DB hang squat clean (5/5)

-10 DB bent-over row (5/5)

Weightlifting

Overhead Squat (5-5-5-5-5RM)

Build each set, working up to a 5-rep-max on the fifth and final set.

Metcon

Metcon (AMRAP – Reps)

AMRAP 12 MINUTES:

-2 push press (95/65#)

-2 toes-to-bar

-2 box jump-overs (24/20″)

-4 push press

-4 toes-to-bar

-4 box jump-overs

…etc. Continue up by 2 reps every round
Barbell is from the ground.

Barbell

XS CrossFit – General CrossFit

Metcon

1 Power Clean + 1 Hang Squat Clean (8X1(complex))

Warm up to 80% of your 1RM clean. Reduce weight to 65-75% for complex. Attempt to perform all sets at the same weight. Take a minimum of 90 seconds rest between each set.

Romanian Deadlift (3X3)

From the rack (mid thigh). 1 small step out from the rig. With straight, but soft, knees lower the weight down the legs, maintaining a rigid back, until hamstrings are completely loaded then return to finished Deadlift position.
All sets at 50-60% of 1RM Deadlift.

Strict Pull-ups (2X max sets)

Two sets of max rep pull-ups. If you have more than 10 strict pull-ups, add weight. Enter total reps. Enter weight in comments.

Snatch EMOM

XS CrossFit – General CrossFit

Metcon

Snatch (12 Min EMOM)

Warm up to 80-90% of 1RM. Do the EMOM at the same weight. If you miss 2 attempts in a row, reduce weight.

Snatch Pull (5X3)

Warm up to ~110% of 1RM (a weight that you can pull to your sternum 3 times).

Weightlifting

Shoulder Press (5X5+)

Warm up to your 5 rep and reduce weight 5%. Complete all sets at the same weight.

Friday, October 5th, 2018

XS CrossFit – General CrossFit

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Wodify only allows rounds as a score, just input your number of total reps as the score.

Thursday, October 4th, 2018

XS CrossFit – General CrossFit

Challenge

Rope climb

Max set of rope climb in 3 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

8 Back Squats (95/65)[135/95]
100 M Sprint
No rack! The bar starts on the floor.

Wednesday, October 3rd, 2018

Announcements

Come watch Friday Night Lights this Friday (10/5) starting at 7:30pm. We have a few new faces in the lineup. It will be a blast! There will not be a 7:30pm class on Friday.

XS CrossFit – General CrossFit

Weightlifting

Bench Press (5 x 3)

Pause at bottom for 3 count. In between sets 3 strict pullups.

Metcon

Metcon (Time)

3 Rounds For Time

25 Dumbell Push Jerk (50/35)

50 DU

25 Weighted Step ups (24 – 50’s/20 – 35’s)

50 DU