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WODs

Teens-Monday, November 13th 2017

XS CrossFit – Teen CrossFit

Overhead Squat (5-5-3-3-3-1-1-1)

Work to a 1RM

Metcon (Time)

Karen on the Run

150 Wall Balls for time

Run 200m every time the following occurs:

Wall ball touches the ground

Wall ball touches the wall at the bottom

Wall ball is held for more than 2 seconds

Monday, November 13th 2017

XS CrossFit – General CrossFit

Weightlifting

1 Power Clean + 1 Hang Squat Clean (Every 90 seconds for 7 sets)

Work up to a heavy set of the complex. Try to hit 70-80% of your 1RM Clean.
Build as desired.

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Barbell

XS CrossFit – General CrossFit

Weightlifting

Front Squat (4 x 8)

All sets at 70 to 75%

Shoulder Press (5 x 3)

Build up in weight. Focus on keeping the tummy tucked in. Don’t be afraid to belt up as you get heavier.

Final Firefighter Workout

XS CrossFit – Sports Team

Metcon (No Measure)

No Man Left Behind!

8 stations, 3 minutes each of alternating movements. 30 second transitions.

With 20# Vest

1-Atlas Stones, scale for ability, alternating reps

2-Sledge Hammer to tire, alternating reps

3-Tractor tire flips, together

4-Air Assault Bike, alternate every 10/7 Calories

5-Box Jump Overs, scale for ability, alternate every over and back

6-Burpees-Alternate reps

7-MedBall Sit-ups-Alternate and pass to partner

8-Partner Wall Balls-Pass to each other

Finish with team Murph Mile

Barbell

XS CrossFit – General CrossFit

Weightlifting

Behind The Neck Jerk (5 x 5)

Just like last week, we will be pausing in the split for 2 seconds.

Deadlift (4 x 6)

All sets at 70 to 75%. No touch and go.

Friday, November 10th 2017

XS CrossFit – General CrossFit

Metcon

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here

Thursday, November 9th 2017

XS CrossFit – General CrossFit

Strength

Back Squat (10-10-10-10-10)

Score heaviest 10 reps

Here is a good goal to shoot for each set 45%-50%-55%-65%-75% of 1RM.

Accessory Work

Metcon (No Measure)

Reverse Tabata hollow rock holds:

10 seconds work/20 seconds rest x 8 rounds