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WODs

Thursday, May 2nd, 2019

XS CrossFit – General CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy in- 500 M Row

12 Deadlifts (155/105)

12 Toes to Bar

Rest 5 minutes prior to next AMRAP

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy in- 400 M Row

9 Deadlifts (185/135)

9 Toes to Bar

Rest 5 minutes prior to next AMRAP

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy in- 300 M Row

6 Deadlifts (225/155)

6 Toes to Bar

Wednesday, May 1st, 2019

XS CrossFit – General CrossFit

Weightlifting

Hang Squat Clean (9 min EMOM-3 Squat Cleans @75% of 1RM)

Metcon

FT: Metcon (Time)

For Time

21-15-9

Box Jumps (24″/20″)

KB Swings (53#/35#)

Wall Ball (20#-10’/14#-9′)

Pull Ups

Tuesday, April 30th, 2019

XS CrossFit – General CrossFit

Gymnastics

Metcon (No Measure)

4 Rounds Not for time

5 Ring Dips

10 Ring Rows

15 Hollow Rocks

Metcon

Metcon (AMRAP – Reps)

16 Minute EMOM

On Mins 1, 5, 9 and 13

– 10 Thrusters (95/65)

On Mins 2, 6, 10 and 14

– 15 Hand Release Pushups

On Mins 3, 7, 11 and 15

– Max Double Unders

On Mins 4, 8 and 12

– Rest

Score Double Unders

Monday, April 29th, 2019

XS CrossFit – General CrossFit

Strength

Back Squat

10 Reps @72% of 1RM

8 Reps @77% of 1RM

6 Reps @81% of 1RM

4 Reps @85% of 1RM

2 Reps @ 90% of 1RM

(Record the set of 2 Reps)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Sunday April 28, 2019

XS CrossFit – Barbell Club

Weightlifting

Snatch (40%, 50, 60, 65, 70, 75% x 3)

Snatch Balance + Overhead Squat (3+1)

75% = (3+1) for 3 Separate Sets

Snatch (2/40%, 2/50, 2/60, 2/65, 1/70, 1/70, 1/70, 1/70)

Power Snatch

*Really focus on getting full extension in hips.

Clean (2/40%, 2/50, 2/60, 2/65, 1/70, 1/70, 1/70, 1/70)

Power Clean

*Really focus on getting full extension in hips.

Strength

Bench Press (3×5@8)

Deadlift (6×2@9)

Weighted Pull-ups (3×5@8)

Sunday April 28, 2019

XS CrossFit – General CrossFit

Weightlifting

Snatch (40%, 50, 60, 65, 70, 75% x 3)

Snatch Balance + Overhead Squat (3+1)

75% = (3+1) for 3 Separate Sets

Snatch (2/40%, 2/50, 2/60, 2/65, 1/70, 1/70, 1/70, 1/70)

Power Snatch

*Really focus on getting full extension in hips.

Clean (2/40%, 2/50, 2/60, 2/65, 1/70, 1/70, 1/70, 1/70)

Power Clean

*Really focus on getting full extension in hips.

Strength

Bench Press (3×5@8)

Deadlift (6×2@9)

Weighted Pull-ups (3×5@8)

Saturday April 27, 2019

XS CrossFit – Barbell Club

Weightlifting

Back Squat (6/80%, 1/85, 6/80, 1/85, 6/80, 1/90)

Clean and Jerk ((2+2+1): 50, 55, 60, 65, 70, 75, 80, 85)

Clean Pill + Clean + Jerk (2+2+1)

Clean Pull ( 4/90%, 3/95, 2/100, 2/103)

Clean Pull from 1″ Deficit

Strength

Jump Squats (4×5@build)

Be conservative with the build. Reps do not have to be linked, just don’t rack the bar.

Back Squat (3×5@7)

Shoulder Press (3×5@8)

Bent Over Row (3×10@8)