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WODs

Barbell, June 18th, 2017

XS CrossFit – General CrossFit

Skill-work

High Hang Snatch + Knee Snatch (5 x (2+1))

Build up in weight. No dropping the bar throughout the first 3 sets. Resetting between the high Hang and knee Hang cleans is allowed for the latter two sets.

Weightlifting

Overhead Squat (3 x 15)

Build up in weight as heavy as possible. Gold standard is to be able to do 15 reps at body weight. That being said, don’t worry too much this go around but make it a goal for the next go around.

Barbell, June 17, 2017

XS CrossFit – General CrossFit

Skill-work

High Hang Clean + Knee Clean (5 x (3+2))

Build up to a heavy set. All reps are full squat. Maintain grip throughout the whole complex for the first 3 sets. Okay to drop bar for the last 2 sets.

Weightlifting

Deadlift (3 x 7 @ 70 – 75%)

Build to 70 – 75% of 1 rep max. All 3 sets are performed at the same weight. Maintain clean hook grip throughout the whole set. No touch and go. Guide the bar down to the floor with a 1 second pause at the bottom.

Friday, June 16th, 2017

XS CrossFit – General CrossFit

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Thursday, June 15th, 2017

XS CrossFit – General CrossFit

Weightlifting

Metcon (Weight)

Bear Complex

Build bar to where you would like to start complex

– Touch Floor

– Bottom of Front Squat

– Lockout overhead

– Back Squat

– Lockout overhead

No resting on floor between reps!

10 x 2 every 90 seconds

Change weight as needed. Score is total weight of completed sets.

Wednesday, June 14th, 2017

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

Cathy & Mark’s Birthday WOD-

Partner WOD called “Stella”

– 55 Med Ball Sit-ups 20/14# (alternating)

– 200m Run (always both holding one pvc)

– 33 Air Squats (synchronized)

– 200m Run

– 55 Box Jumps 24/20″ (alternating)

– 200m Run

– 33 Toes To Rings (break up however)

– 200m Run

– 55 Russian KB Swings 70/53# (synchronized)

– 200m Run

– 33 Deadlifts 225/155# (break up however)

– 200m Run

Drink a Stella!

Synchronized = both do all reps at same pace.

Alternating = switch off doing 1 rep each until total number is hit.

Break up however = just get the total number of reps completed

Tuesday, June 13th, 2017

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

21 Minute EMOM

Min #1 – 3 Back Squats (80 Of 1RM)

Min #2 – 10 Hang Power Cleans (50% Of 1RM)

Min #3 – 30 Double Unders
Hang Power Clean is a weight you can do all 10 without putting the bar down.

Monday, June 12th, 2017

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

For Time (25 minute time cap)

Cash in

1200 M Run [Rx+ w/ vest 20#/14#]

then straight into

12 Rounds

4 HSPU [Rx+ Strict]

8 Pullups [Rx+ C2B]

12 Air Squats