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WODs

Barbell

XS CrossFit – General CrossFit

Weightlifting

Snatch Grip Deadlift (5 x 3)

Build in weight.

Snatch Pull (3 x 3)

Build. Okay to reset between reps

Incline Bench Press (5, 3, 3, 1)

Build in weight

Barbell

XS CrossFit – General CrossFit

Weightlifting

3 Position Clean (5 x 5)

High Hang + Knee + Floor
Build in weight. This is a complex of 3 squat clean movements. Maintain grip throughout sets 1 through 3. Okay to reset between reps on sets 4 and 5

Shoulder Press + Push Press + Push Jerk (4 x (1 + 2 + 3))

Build in weight. The comples is 1 shoulder press followed by 2 push press and ending with 3 push jerks before racking the weight.

Friday, June 15th, 2018

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

Every 90 seconds for 6 rounds:

-6 Front squats at 65-70% of 1RM FS.

-4 Strict pull-ups
Barbell starts on the ground for FS and can be 1 squat clean + 5 FS.

2 min max cal AAB (Calories)

2 minutes MAX calories on Air Assault Bike

Thursday, June 14th, 2018

Announcements

Andy Etzen is now a 1 Star General (Brigadier General) in the XS Fitness Challenge! Kade Snider is now a 2 Star General (Major General). If you don’t know what the challenge is ask a coach or click this link to login or register http://xscrossfit.com/fitness-challenge/.
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XS CrossFit – General CrossFit

Weightlifting

Push Press (5-5-5-5-5)

5 sets of 5 reps all at 80-85% of 1-rep-max PP.

Metcon

Metcon (AMRAP – Rounds and Reps)

14 MINUTE AMRAP:

-10 DB Shoulder-to-overhead (30/20s) [50/35s]
-10 DB Cleans

-10 Alternating renegade rows (5 ea arm)

-200m run
Use 2 dumbbells for each movement, except the run.

Wednesday, June 13th, 2018

Announcements

Andy Etzen is now a 1 Star General (Brigadier General) in the XS Fitness Challenge! Kade Snider is now a 2 Star General (Major General). If you don’t know what the challenge is ask a coach or click this link to login or register http://xscrossfit.com/fitness-challenge/.
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XS CrossFit – General CrossFit

Gymnastics

Handstand Walk

Spend a few minutes on each piece

– HS Hold (against wall)

– Shoulder Touches

– Freestanding hold (with partner)

– HS walk to wall (start with one step, then two, then three, etc.)

– Walk away from wall

– HS walk!
Score walk below.

Handstand Walk

Score distance of handstand walk (feet) as reps.

Metcon

RX: Metcon (Time)

3 ROUNDS FOR TIME:

-10 Burpee pull-ups

-30 Hand-release Push-ups

-40 Air squats

RX+: Metcon (Time)

3 ROUNDS FOR TIME:

-5 Ring muscle-ups

-20m HS Walk (10 down and back)

-30 Pistols, alternating legs

Tuesday, June 12th, 2018

Announcements

Andy Etzen is now a 1 Star General (Brigadier General) in the XS Fitness Challenge! Kade Snider is now a 2 Star General (Major General). If you don’t know what the challenge is ask a coach or click this link to login or register http://xscrossfit.com/fitness-challenge/.
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XS CrossFit – General CrossFit

1-Mile Run (Time)

Max Effort 1-Mile Run
Must be 4 laps of our 400m track.

Metcon

Rest as necessary between each component.

2k Row (Time)

Max Effort 2k Row

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

Monday, June 11th, 2018

Announcements

Andy Etzen is now a 1 Star General (Brigadier General) in the XS Fitness Challenge! Kade Snider is now a 2 Star General (Major General). If you don’t know what the challenge is ask a coach or click this link to login or register http://xscrossfit.com/fitness-challenge/.
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XS CrossFit – General CrossFit

Metcon

Metcon (Time)

4 ROUNDS FOR TIME:

-5 “Bear Complex” reps (75/55#)

-10 Lateral burpees over the bar

-ODD RDS: 400m Run

EVEN RDS: 500m Row
Each rep of the Bear Complex is:

-Power Clean (from the ground)

-Front Squat

-Push-Press

-Back Squat

-Push-Press