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WODs

Barbell

XS CrossFit – General CrossFit

Weightlifting

Front Squat (4 x 3)

No more than 70% of 1 rep max. We want to use this as a warm up for finding a 1 rep max on clean today.

Clean (3, 3, 1, 1, 1, 1)

Let’s establish a new 1 rep max on clean. This will be our gauge moving forward when we start doing percentage work.

Friday, April 6th, 2018

XS CrossFit – General CrossFit

Freedom Friday!!

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Ring MU. Women use 53# KB.

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Thursday, April 5th, 2018

Announcements


The end of Open BBQ is this Sunday, April 8th. Below is a link to go to the event page. Please RSVP at the bottom of the event page and add in the comments section what food or drink you plan to bring. Email Alex@XSCrossFit.com if you have any questions.
http://xscrossfit.com/event/end-of-open-bbq/

XS CrossFit – General CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

0-12 MIN:

AMRAP:

-30/20 CALORIE ROW

-20 PWR CLEANS (95/65#)

-10 BAR FACING BURPEES

12-20 MIN:

-FIND 1RM SNATCH

Snatch (1)

Enter your max snatch after the above AMRAP

Wednesday, April 4th, 2018

Announcements


The end of Open BBQ is this Sunday, April 8th. Below is a link to go to the event page. Please RSVP at the bottom of the event page and add in the comments section what food or drink you plan to bring. Email Alex@XSCrossFit.com if you have any questions.
http://xscrossfit.com/event/end-of-open-bbq/

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

3 ROUNDS FOR TIME:

-500m ROW

-400m RUN

REST 3 MINUTES BETWEEN ROUNDS

Tuesday, April 3rd, 2018

Announcements


The end of Open BBQ is this Sunday, April 8th. Below is a link to go to the event page. Please RSVP at the bottom of the event page and add in the comments section what food or drink you plan to bring. Email Alex@XSCrossFit.com if you have any questions.
http://xscrossfit.com/event/end-of-open-bbq/

XS CrossFit – General CrossFit

Weightlifting

Back Squat (1-1-1-1-1RM)

Work up to a 1-rep-max back squat. Give this lift your best effort! If you aren’t able to get it done today try to find a 1RM back squat before we begin our new squat cycle next week.

Shoulder Press (1-1-1-1-1RM)

Work up to a 1-rep-max strict shoulder press from a rack.

Metcon

Metcon (AMRAP – Rounds and Reps)

8 MIN AMRAP:

-12 DB HANG CLEAN AND JERK (6 on one arm then 6 on the other arm)

-36 DOUBLE-UNDERS
Men use a 50# dumbell

Women use a 35# dumbbell

Monday, April 2nd, 2018

Announcements


The end of Open BBQ is this Sunday, April 8th. Below is a link to go to the event page. Please RSVP at the bottom of the event page and add in the comments section what food or drink you plan to bring. Email Alex@XSCrossFit.com if you have any questions.
http://xscrossfit.com/event/end-of-open-bbq/

XS CrossFit – General CrossFit

Metcon

Cindy-Grace-Isabel (Time)

FOR TIME:

-3 Rounds of “Cindy”

-“Grace”

-3 Rounds of “Cindy”

-“Isabel”

-3 Rounds of “Cindy”
25 minute time cap.

1 round of Cindy is:

-5 pull-ups, 10 push-ups, 15 air squats

Grace is 30 power clean and jerks (135/95#)

Isabel is 30 power snatches (135/95#)

Barbell

XS CrossFit – General CrossFit

Weightlifting

Overhead Squat (4 x 3)

No more than 65% of 1 rep max today. This is just to get us ready to hit a 1 rep max on snatch.

Snatch (3, 3, 1, 1, 1, 1)

Take your time on this. Let’s try to establish a new 1 rep max and keep this recorded so that we can use this as our gauge when we do percentage work.