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WODs

Thursday June 20, 2019

Announcements

Sign up for the in-house team competition that’s on Saturday July 20th. The cost is $35. Get $10 OFF when you sign up before July 1st and use promo code “team”.
Click on this link to sign up and for more information. Talk to Alex or a coach if you have questions.

2019 Team Competition


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XS CrossFit – Barbell Club

Weightlifting

Power Clean (50%, 60%, 70%, (75%x3 sets))

Power Clean + Push Jerk + Jerk (2+1+1)

Clean (6×1 rep @ 75%)

Squat Clean No Foot Movement

Box Jumps

Max Height Seated Box Jump.

Weighted Pull-ups (3×3)

Strength

Deadlift (4×3@8, 5×1@8)

Final single should still feel like you could have done 2 more reps. We are still practicing singles.

Bench Press (2×5@7, 6×2@8)

Weighted Pull-ups (5-5-3-3@build)

Record heaviest set of 3.

Wednesday, June 19th, 2018

Announcements

Sign up for the in-house team competition that’s on Saturday July 20th. The cost is $35. Get $10 OFF when you sign up before July 1st and use promo code “team”.
Click on this link to sign up and for more information. Talk to Alex or a coach if you have questions.

2019 Team Competition


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XS CrossFit – General CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

-40 double-unders

-8 deadlifts (185/135#)

-2 bar pull-overs

-250m row
PowerMonkey Fitness pull-over demo video:

https://www.youtube.com/watch?v=jdJQcLVSeec

Tuesday June 18, 2019

XS CrossFit – General CrossFit

Max Height Box Jump (Distance)

Max Height Box Jump
Change meters to inches when entering score.

A: Metcon (Time)

5 Rounds for Time

3 OHS 135/95

6 HSPU

9 Bench Press 135/95

12 Ring Dips

B: Metcon (Time)

5 Rounds for Time

3 OHS (105/75

6 HSPU (5″ build up = 35# Plate and 1 Abmat)

9 Bench Press (105/75)

12 Ring Dips (Black Band)

C: Metcon (Time)

5 Rounds for Time

3 OHS (75/55)

6 Hand Release Push Ups

9 Bench Press (75/55)

12 Ring Dips (Toes on the floor)

Monday, June 17th, 2019

XS CrossFit – General CrossFit

Weightlifting

Front Squat (5-3-2-1-1-1)

Work up to a 1-rep-max front squat. Don’t forget to enter it for my F.I.T. # also.

Metcon

Metcon (Time)

4 rounds for time:

-10 front squats (95/65#)

-10 box jumps (24/20″)
Barbell for front squats starts on the ground.

Sunday June 16, 2019

XS CrossFit – Barbell Club

Weightlifting

Snatch (Build up to 75%, then do (1+1+1) for 4 sets)

Snatch DL + High Hang Snatch + Squat Snatch (1+1+1)

Overhead Squat (3×3)

Build to a heavy Single, drop to 70% for 3×3.

Record your Heavy Single.

Snatch Pull ( 3×3 @ 100-105%)

Strength

Back Squat (2×5@7, 6×2@8)

The final double might push the @9 territory.

Shoulder Press (2×5@7, 4×2@8)

Push Press (4×3@8)

Saturday June 15, 2019

XS CrossFit – Barbell Club

Weightlifting

Push Jerk (Build to Heavy Single)

Record Highest Weight.

Clean and Jerk ((2+1) @ 50%, 60, 70, 80, 80, 85, 85, 85)

Clean Pull (3×3 @ 100-105%)

Strength

Deadlift (2×2@8, 10×1@8)

The final single should feel like an 8! We are practicing singles.

Bench Press (2×5@7, 6×2@8)

Pull-ups (3xmax)

Freedom Friday, June 14th, 2019

XS CrossFit – General CrossFit

Metcon

AMRAP: Metcon (AMRAP – Rounds and Reps)

21 Guns

21 Minute AMRAP

– 400 M Run

– 21 Push Ups

– 21 Box Jumps (24/20)

– 15 Burpees

– 9 Pull Ups