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WODs

Saturday April 13, 2019

XS CrossFit – General CrossFit

Weightlifting

Sots Press (6/5/4/3/2/1)

Type the details of the weightlifting
Start light, no fails. Build in weight as rep’s decrease.

Weightlifting

Snatch (40/50/60/65/70/(75 x 5 sets))

2 Snatch + 1 OHS w/ 3 Second Hold in Hole

Weightlifting

Clean Pull (100-105% x 2 reps x 2 sets)

Rack Pull from Above the Knees

Strength

Back Squat (3×8@8)

Front Squat (2×10@8)

Shoulder Press (5×5@8)

Pull-ups (3x max)

Saturday April 13, 2019

XS CrossFit – Barbell Club

Weightlifting

Sots Press (6/5/4/3/2/1)

Type the details of the weightlifting
Start light, no fails. Build in weight as rep’s decrease.

Weightlifting

Snatch (40/50/60/65/70/(75 x 5 sets))

2 Snatch + 1 OHS w/ 3 Second Hold in Hole

Weightlifting

Clean Pull (100-105% x 2 reps x 2 sets)

Rack Pull from Above the Knees

Strength

Back Squat (3×8@8)

Front Squat (2×10@8)

Shoulder Press (5×5@8)

Pull-ups (3x max)

Friday, April 12th, 2019

XS CrossFit – General CrossFit

Freedom Friday!!

Air Force (Time)

For Time

20 Thrusters (95/65)

20 Sumo Deadlift High Pulls (95/65)

20 Push Jerks (95/65)

20 Overhead Squats (95/65)

20 Front Squats (95/65)

** 4 Burpees at the top of each minute (do not start with burpees)

Thursday, April 11th, 2019

XS CrossFit – General CrossFit

Weightlifting

Deadlift (3-3-3-3-3-3-3)

7 Rounds of 3 Reps. Build

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

30 Double Unders

15 Wall Balls (20#-10’/14#-9′)

30 Double Unders

15 Toes to Bar

Thursday April 11, 2019

XS CrossFit – Barbell Club

Weightlifting

Front Squat (6/50,5/65,4/73,3/78,2/83,2/85,1/88,1/92,1/95)

Weightlifting

Snatch ((1+1) – 40%/2 Sets, 50/2, 55/2, 60/2, 65/2, 70/2)

1 Power Snatch + 1 Squat Snatch

Weightlifting

Snatch Pull (6/75%, 5/80, 4/85, 3/90, 2/95, 2/100, 2/105 )

Strength

Paused Deadlifts (5×2@7)

Break the bar from the ground and pause after about 2 inches for 2 seconds.

Bench Press (5×5@8)

Bent Over Row (3×10@8)

GHD Hamstring Raises (3×7@8)

Use a weight as necessary.

Wednesday, April 10th, 2019

XS CrossFit – General CrossFit

Weightlifting

Power Clean (Build to a 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

-21/15 Calorie Row

-15 Pullups

-9 Hang Power snatch (95/65#)

Tuesday, April 9th, 2019

XS CrossFit – General CrossFit

Warm-up

Metcon (AMRAP – Reps)

3 MIN AMRAP

Teams of 3

Each partner pushes the sled 50 feet on the outdoor area. Weight as necessary for team ability, finish last sled push when time ends. Score is lengths pushed by team, team members in comments.

Metcon

Metcon (Time)

FIT NUMBER CHALLENGE

400 meter run

Metcon

Metcon (Time)

For Time:

4 rounds of:

200 meter run

15 KBS (53/35)

1 Minute rest

200 meter run

20 Goblet Squats (53/35)

1 Minute Rest