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WODs

Barbell

XS CrossFit – General CrossFit

Weightlifting

Deficit Deadlift (5 x 3)

5 x 3

Deficit Deadlift
Standing on a 45lb bumper plate. Build in weight and focus on flute and hamstring engagement.

Power Clean (5 x 3)

Reset after every rep. Build in weight.

Barbell

XS CrossFit – General CrossFit

Weightlifting

Pause Back Squat (5 x 5)

Four second pause at the bottom of the squat. Build.

Bench Press (5 x 5)

Pause two seconds at the bottom of the movement. Focus on good movement. Build

Friday, June 8th, 2018

XS CrossFit – General CrossFit

Weightlifting

3 Position Snatch (1 Complex (3 reps) every 90 seconds for 8 rounds.)

High Hang Squat Snatch + Hang Squat Snatch (at knee) + Snatch (from floor)

3 Snatches performed from 3 different starting positions. It’s okay to drop the bar after each position.
Warm up appropriately, then perform all rounds at approximately 60% of 1-rep-max snatch.

Metcon

Metcon (AMRAP – Reps)

13 MINUTE AMRAP:

BUY IN: 80/55 Calories AAB

THEN 2, 4, 6, 8, etc…

-Fat bar front rack lunge in place (70/50#)

-Ski jumps over the bar
Do NOT include AAB calories in score.

Fat bar weighs 20#.

Continue adding 2 reps every rounds for both movements. 1 lunge = 1 rep.

Thursday, June 7, 2018

Announcements

Andy Etzen is now a 1 Star General (Brigadier General) in the XS Fitness Challenge! Kade Snider is now a 2 Star General (Major General). If you don’t know what the challenge is ask a coach or click this link to login or register http://xscrossfit.com/fitness-challenge/.
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Sign up for the new XS CrossFit Mens Shorts. There is a sign up sheet in the gym with a print out of what all 4 colors look like. There’s also a large hanging next to the sign up sheet for you to try on.
.
No more Teens or Kids classes on Fridays starting this Friday (6/8). We haven’t had many Teens or Kids showing up on Fridays so if this is something you would like to see make it back on the schedule please talk to a coach or email Alex@XSCrossFit.com
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NO 7:30PM CLASS TONIGHT! Friday night lights starts at 7:30pm. Come hang out and watch people workout!

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

3 ROUNDS FOR TIME:

-60 Double-unders

-40 AbMat Sit-ups

-20 DB Hang Power Clean & Jerks (50/35#)
Alternate hands every 5 reps on the DBHC&J.

Accessory Work

2 Rounds not for time:

-50 Banded tricep extensions

-25 Banded good mornings

Wednesday, June 6th, 2018

Announcements

The Next Friday Night Lights is this Friday June 8th. Sign up is on the white board in the main gym.
Did someone piss you off during Murph, did they take your parking spot or favorite pull up bar, CALL THEM OUT!!
.
Sign up for the new XS CrossFit Mens Shorts. There is a sign up sheet in the gym with a print out of what all 4 colors look like. There’s also a large hanging next to the sign up sheet for you to try on.
.
Andy Etzen is now a 1 Star General (Brigadier General) in the XS Fitness Challenge! Kade Snider is now a 2 Star General (Major General). If you don’t know what the challenge is ask a coach or click this link to login or register http://xscrossfit.com/fitness-challenge/.
.
No more Teens or Kids classes on Fridays starting this Friday (6/8). We haven’t had many Teens or Kids showing up on Fridays so if this is something you would like to see make it back on the schedule please talk to a coach or email Alex@XSCrossFit.com
.

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

FOR TIME:

3 ROUNDS:

-10 Pull-ups [5 Bar MU]
-5 Power Snatches (95/65) [135/95]
3 ROUNDS:

-15 Deadlifts

-30 Air Squats

3 ROUNDS:

-10 Pull-ups [5 Bar MU]
-5 Power Cleans
[RX+]
Use the same weight for all of the barbell movements.

Tuesday, June 5th, 2018

Announcements

The Next Friday Night Lights is this Friday June 8th. Sign up is on the white board in the main gym.
Did someone piss you off during Murph, did they take your parking spot or favorite pull up bar, CALL THEM OUT!!
.
Sign up for the new XS CrossFit Mens Shorts. There is a sign up sheet in the gym with a print out of what all 4 colors look like. There’s also a large hanging next to the sign up sheet for you to try on.
.
Andy Etzen is now a 1 Star General (Brigadier General) in the XS Fitness Challenge! Kade Snider is now a 2 Star General (Major General). If you don’t know what the challenge is ask a coach or click this link to login or register http://xscrossfit.com/fitness-challenge/.
.

XS CrossFit – General CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP:

0:00-3:00 – AMRAP Rope Climbs (15′)

3:00-6:00 – REST

6:00-18:00 – AMRAP:

-10 Burpee box jump overs (24/20″)

-100m Sprint
Score the rope climbs below. 12 Minute AMRAP score for the metcon. 20 reps per round.

3 Min Max Rope Climbs

Monday, June 4th, 2018

Announcements

The Next Friday Night Lights is this Friday June 8th. Sign up is on the white board in the main gym.
Did someone piss you off during Murph, did they take your parking spot or favorite pull up bar, CALL THEM OUT!!
.

XS CrossFit – General CrossFit

Weightlifting

Back Squat (5-3-2-1-1-1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 MINUTES:

-10 Power Cleans (115/80#)

-10 Push press (115/80#)

-10 Toes-to-bar