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WODs

Monday, April 8th, 2019

XS CrossFit – General CrossFit

Weightlifting

Back Squat (Score Heavy 2 Reps @88%)

10 Reps @ 70%

8 Reps @ 75%

6 Reps @ 79%

4 Reps @83%

2 Reps @ 88%

Rest 2 minutes between rounds.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 MINUTE AMRAP

2 ROUNDS OF CINDY

5 Pull-ups

10 Pushups

15 Squats

1 ROUND OF DT

12 Deadlift (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Sunday April 7, 2019

XS CrossFit – General CrossFit

Weightlifting

Snatch (40%/2, 50/2, 60/2, 65/2, 70/2, 75/2)

Snatch Balance + Overhead Squat

Weightlifting

Snatch (40%/2,50/2,60/2,68/2,73/2,78/1,83/1,87/1,90/1)

Weightlifting

Clean and Jerk (40%/2,50/2,60/2,68/2,73/2,78/1,83/1,87/1,90/1)

Strength

Pause Squat (3×5@8)

Hold a 2 second pause at the bottom (3 seconds is you count fast).

Back Squat (AMRAP)

Use the same weight from the pause squats.

Metcon (Weight)

4x (3 strict press + 3 push press + 3 push jerk). Build

Bent Over Row (3×10@8)

Sunday April 7, 2019

XS CrossFit – Barbell Club

Weightlifting

Snatch (40%/2, 50/2, 60/2, 65/2, 70/2, 75/2)

Snatch Balance + Overhead Squat

Weightlifting

Snatch (40%/2,50/2,60/2,68/2,73/2,78/1,83/1,87/,90/1)

Weightlifting

Clean and Jerk (40%/2,50/2,60/2,68/2,73/2,78/1,83/1,87/1,90/1)

Strength

Pause Squat (3×5@8)

Hold a 2 second pause at the bottom (3 seconds is you count fast).

Back Squat (AMRAP)

Use the same weight from the pause squats.

Metcon (Weight)

4x (3 strict press + 3 push press + 3 push jerk). Build

Bent Over Row (3×10@8)

Saturday April 6, 2017

XS CrossFit – General CrossFit

Weightlifting

Snatch (3+1/50%, 3+1/60, 3+1/65, 3+1/70, 3+1/75   )

Snatch Push Press + OHS w 5 Sec Hold

Record last set at 75%

Weightlifting

Snatch (40%/2, 50/2, 60/2, 65/2, 70/2, 75/2, 80/1)

Snatch from Knee off Blocks

Can stack plates.

Weightlifting

Back Squat (4/75%, 3/80, 2/85, 1/90)

Strength

Bench Press (3×10@8)

Flat back bench.

Deadlift (10, 8, 6, 4, 2 @ 8 for 10 rep)

Weighted Pull-ups (2×10@8)

Use a weight or band that would allow you to get 12 reps.

Incline Dumbbell Bicep Curl (2×10@7)

Execute a bicep curl, seated on a bench that is between 45 and 90 degrees.
Super-set with pull-ups

Saturday April 6, 2017

XS CrossFit – Barbell Club

Weightlifting

Snatch (3+1/50%, 3+1/60, 3+1/65, 3+1/70, 3+1/75   )

Snatch Push Press + OHS w 5 Sec Hold

Record last set at 75%

Weightlifting

Snatch (40%/2, 50/2, 60/2, 65/2, 70/2, 75/2, 80/1)

Snatch from Knee off Blocks

Can stack plates.

Weightlifting

Back Squat (4/75%, 3/80, 2/85, 1/90)

Strength

Bench Press (3×10@8)

Flat back bench

Deadlift (10, 8, 6, 4, 2 @ 8 for 10 rep)

Weighted Pull-ups (2×10@8)

Use a weight or band that would allow you to get 12 reps.

Incline Dumbbell Bicep Curl (2×10@7)

Execute a bicep curl, seated on a bench that is between 45 and 90 degrees.
Super-set with pull-ups

Friday, April 5th, 2019

XS CrossFit – General CrossFit

Metcon

The Fearless 14 (Time)

3 Rounds

12 Handstand Push Ups

800 Meter Run

15 Bar Over Burpees

14 Overhead Squats 95/65

Thursday, April 4th, 2019

XS CrossFit – General CrossFit

Weightlifting

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Weightlifting