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WODs

Sunday August 11, 2019

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

10 Back Ext.

5 Weighted Pull-Ups

10 DB Flys

3 Rounds – NFT

Strength

Bench Press (5/60%, 5/70, 5/80, 3/85,1+/90)

Record reps at 90%

Weightlifting

Clean and Jerk

(3+1)/60%, 65%

(2+1)/70, 75

(1+1)/80

Saturday August 10, 2019

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

5 Seated Box Jumps

7/7 KB Snatches

100m Farmers Carry

3 Rounds – NFT

Strength

Back Squat (5/60%, 5/70, 5/80, 3/85, 1+/90)

Record reps at 90%

Weightlifting

Snatch (Hang Power Snatch + Full Snatch)

(3+1)/60%, 65%

(2+1)/70, 75

(1+1)/80%

Friday, August 9th, 2019 (The Month of FRAN)

XS CrossFit – General CrossFit

Back Squat (20RM at around 60-70% of your 1RM)

Work up in weight doing sets of something like 5 reps. When you get to the weight you plan to hit do all 20 reps. Once you pick the bar up off the rack you can NOT rack it until 20 reps are complete. Feel free to stand with the bar on your back for as long as you’d like.

Weightlifting

Metcon

We will be doing a different version of Fran (listed below) every week. The one you do today you can NOT repeat for the next 3 weeks.

Fran (9-9-9-9-9) (Time)

9-9-9-9-9 Reps Of:

– Thrusters, 95#/65#

– Pull-ups

OR

Fran (15-15-15) (Time)

15-15-15 Reps Of:

– Thrusters, 95#/65#

– Pull-ups

OR

Fran (9-15-21) (Time)

9-15-21 Reps Of:

– Thrusters, 95#/65#

– Pull-ups

OR

Fran (45) (Time)

45 Reps Of:

– Thrusters, 95#/65#

– Pull-ups

Thursday, August 8th, 2019

XS CrossFit – General CrossFit

Metcon

Squat Clean (Every 90 Seconds)

Death By Every 90 seconds

8/6 cals on AAB

1 Squat Clean starting at 50% of 1 RM. Men build by 10# a round and woman by 5 # a round until failure.

Accessory Work

EMOM: Metcon (No Measure)

EMOM for 5 rounds:

MIN1: 2 Turkish Get ups

MIN 2: 1 Sled Push

MIN 3: 10 GHD Situps

Thursday August 8, 2019

Announcements

Log your scores to these challenges at https://MyFITNumber.com/. Haven’t setup an account? Sign up as an Athlete and use promo code xscrossfit2011 to get this year for free!
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XS CrossFit – Barbell Club

Accessory Work

Metcon (No Measure)

Hip Extensions x 15

Tricep Kick Backs x 10/10

Plate Front Raises x 10
3 Rounds NFT

Strength

Deadlift (5/55%, 5/65%, 7×1/75%, 7×1/80%, 7×1/85%)

7×1 is 1 rep every 30 seconds

Weightlifting

Push Jerk (5×3 Build in Weight)

Push Jerk with a 5 Second Pause in the Locked Out Standing Position

Record Heaviest Weight

Wednesday, August 7th, 2019

Announcements

Log your scores to these challenges at https://MyFITNumber.com/. Haven’t setup an account? Sign up as an Athlete and use promo code xscrossfit2011 to get this year for free!
.

XS CrossFit – General CrossFit

Challenge

Wall Plank

Metcon

AMRAP: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

Buy In:

500 M Row

5 Minutes Rest

AMRAP of

4 Strict Hand Stand Pushups

8 Pull Ups

12 Air Squats
Add row time below

500m Row (Time)

Max Effort 500m Row

Tuesday, August 6th, 2019

Announcements

Log your scores to these challenges at https://MyFITNumber.com/. Haven’t setup an account? Sign up as an Athlete and use promo code xscrossfit2011 to get this year for free!
.

XS CrossFit – General CrossFit

Metcon

FT: Metcon (Time)

For Time

400 M Run

21 Box Jumps (24/20)

9 Wallballs (20#-10’/14#-9′)

800 M Run

15 Box Jumps (24/20)

15 Wallballs (20#-10’/14#-9′)

1200 M Run

9 Box Jumps (24/20)

21 Wallballs (20#-10’/14#-9′)