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WODs

Tuesday, October 2nd, 2018

XS CrossFit – General CrossFit

Challenge

A: Handstand pushups

Max set of HSPU

Or B: Handstand walk

Max distance handstand walk

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

4 Burpee/ Pull-ups [RMU]
200 M Run

8 OHS (75/55)[Axel Bar 110/80]
200 M Run

Monday, October 1st, 2018

Announcements

Happy Birthday to XS CrossFit! 7 years old! The first XS WOD was October 1st, 2011. Big thanks to every athlete, coach, and family that has been apart of the XS community during the past 7 years.

XS CrossFit – General CrossFit

Weightlifting

Deadlift (5×3)

Build

Metcon

Metcon (Time)

For Time

40-30-20-10 Wallballs (20#-10’/ 14#-9’)

10-20-30-40 Box Jumps (24/20)

Barbell

XS CrossFit – General CrossFit

Overhead Squat (5-5-5-5-5+)

(5 @ 60%) – (5 @ 65%) – (5 @ 70%) – (5 @ 75%) – (5+ @ 80%)

Deadlift (7×3)

Work to a heavy set of 3. Focus on keeping a flat back and shoulders pulled back

Barbell

XS CrossFit – General CrossFit

Curtis P (1-1-1-1-1-1RM)

– Clean

– Lunge Left

– Lunge Right

– Jerk

Back Squat (5-5-5-5-5+)

(5 @ 60%) – (5 @ 65%) – (5 @ 70%) – (5 @ 75%) – (5+ @ 80%)

Friday, September 28th, 2018

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

Metcon

Partner WOD

20 Minute EMOM

Partner A

5 Thrusters (95/65)

5 Burpees

Partner B

Bar Hang

Thursday, September 27th, 2018

XS CrossFit – General CrossFit

Weightlifting

Bear Complex (5 x 7)

5 X 3 Bear Complex

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Build. No resting on the ground. This is touch and go.

Metcon

Metcon (Time)

Metcon

For Time

Buy in

50/35 Cals AAB

Then

10-1 Alt Lunges each leg (20-18-16-14-12-10-8-6-4-2)

1-10 Killer Ropes

Then

50/35 Cals Row

Wednesday, September 26th, 2018

XS CrossFit – General CrossFit

Weightlifting

Snatch (7 x 5)

7 X 90 Seconds @ 60% of 1 RM Snatch

2 Snatch Grip Deadlift

3 Hang Squat Snatch

Metcon

Metcon (Time)

2 Rounds for Time

100 M Sandbag Sprint (50/35)

8 C2B Pull ups [BMU]
6 Alt Hang DB Snatch (50/35)

4 HRPU [HSPU]
2 Rope Climbs 15’

4 HRPU [HSPU]
6 Alt Hang DB Snatch (50/35)

8 C2B Pull ups [BMU]
100 M Sandbag Sprint 50/35)

2 Minutes Rest