XS CrossFit – General CrossFit Weightlifting Back Squat (4 x 9) All sets at 70 – 75%. Bench Press (4 x 9) All sets at 70 – 75%. Don’t rush your sets. Give yourself enough time in between sets to make sure you can make all 9 reps every time. …
XS CrossFit – General CrossFit Weightlifting Behind the Neck Push Press (5 x 5) Snatch grip Build up to a moderate weight. Looking for no missed reps. Squat Clean Thruster (5 x 3) Build up to a heavy set of 3. Okay to drop in between reps. …
XS CrossFit – General CrossFit Metcon Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53# In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010 To learn more about Morrison click here Woman’s standard: 14# – 9′, 20″, 35# 35 minute time cap …
XS CrossFit – General CrossFit Metcon Lurong Level 3 – Raising The Bar Test (AMRAP – Rounds and Reps) 9 Minute AMRAP 8 Lateral Bar Hop Burpees 7 Cleans (135/95) 6 Front Rack Lunges (135/95) 5 Shoulder to Overhead (135/95) Lurong Level 2 – Raising The Bar Test (AMRAP – Rounds and Reps) 9 Minute AMRAP – 8 Lateral Bar Hop Bur …
XS CrossFit – General CrossFit Metcon Metcon (Time) For time 600 M Run 10 Sit-ups 500 M Run 20 Sit-ups 400 M Run 30 Sit-ups 300 M Run 40 Sit-ups 200 M Run 50 Sit-ups 100 M Run https://youtu.be/_HDZODOx7Zw Also remember to keep your hips on the floor. If you chronically lift your hips on your Sit-ups, stretch your hip flexors. …
XS CrossFit – General CrossFit Metcon L-1: Metcon (Weight) 10 Minute EMOM Deadlift Ladder 2 Deadlifts each minute Level 1 Starting weights 135/95 Increase weight by 5, 10 or 20# each minute. Score is heaviest set of 2 rep deadlift. L-2: Metcon (Weight) 10 Minute EMOM Deadlift Ladder 2 Deadlifts each minute Level 2 Starting weights 185/135 Increase weight by …