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WODs

Barbell

XS CrossFit – General CrossFit

Hang Power Clean (4 x 5)

Take all reps from the high hang position. No re-dip. Build up as long as technique allows.

Split Jerk (5 x 3)

Get lower than you typically aim. Focus on keeping the front shin vertical and bending more on the back knee. Build up in weight.

Barbell

XS CrossFit – General CrossFit

Weightlifting

Snatch Grip Deadlift (5 x 5)

Pause at the high hang position of the snatch. Work up to 105 – 110% of 1 rep max snatch.

Power Snatch (5 x 3)

Build in weight.

Friday, January 5th, 2018

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

Ryan’s Birthday WOD

For Time:

CASH IN: 1988m row

-30 pwr snatch (95/65)

-30 push-ups

-30 front squats (95/65)

-30 pull-ups

-30 cal. AAB

CASH OUT: 88 double-unders

Thursday, January 4th, 2018

Announcements

The 6-week XS CrossFit Nutrition Challenge will start on Sunday, January 14th with a Nutrition seminar at 3pm. Build your team of 3 people for a habit based points challenge and a body fat challenge. Sign up your team of 3 on the whiteboard at the gym. There is also more info on the whiteboard at the gym. If you have any questions email Alex@XSCrossFit.com
.

XS CrossFit – General CrossFit

Accessory Work

Warm-up (No Measure)

Tabata:

-plank
1 cycle (8 rounds of :20 plank, :10 rest)

Metcon

Metcon (AMRAP – Reps)

4 ROUNDS FOR REPS:

-2:00 max 10m sprints

-1:00 rest

-1:00 max abmat sit-ups
Score is total sprints and sit-ups performed.

Cool-Down

1. Crossover Symmetry recovery protocol

2. Static stretching or ROMWOD

Teens-Wednesday, January 3rd 2018

Announcements

The 6-week XS CrossFit Nutrition Challenge will start on Sunday, January 14th with a Nutrition seminar at 3pm. Build your team of 3 people for a habit based points challenge and a body fat challenge. Sign up your team of 3 on the whiteboard at the gym. There is also more info on the whiteboard at the gym. If you have any questions email Alex@XSCrossFit.com
Round 2 of Friday Night Lights will start at 7:30pm this Friday, January 5th. Come watch your fellow XS CrossFit athletes, in teams of 2, battle under the lights. There will be no 7:30pm class on Friday.
.

XS CrossFit – Teen CrossFit

Touch and Go Power Cleans (5-5-5-5-5)

With proper form, work up to a heavy 5 rep Power Clean

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

200m Run (Run counts as 20 Reps, finish and count if on run at the end)

10 Power Cleans at 75% of 5RM

10 Ab Mat Situps

Wednesday, January 3rd, 2018

Announcements

The 6-week XS CrossFit Nutrition Challenge will start on Sunday, January 14th with a Nutrition seminar at 3pm. Build your team of 3 people for a habit based points challenge and a body fat challenge. Sign up your team of 3 on the whiteboard at the gym. There is also more info on the whiteboard at the gym. If you have any questions email Alex@XSCrossFit.com
.
Round 2 of Friday Night Lights will start at 7:30pm this Friday, January 5th. Come watch your fellow XS CrossFit athletes, in teams of 2, battle under the lights. There will be no 7:30pm class on Friday.
.

XS CrossFit – General CrossFit

Metcon

Metcon (AMRAP – Reps)

AMRAP 25 MIN:

-50 Cal row, 27 bar facing burpees, 27 pwr snatch (75/55)

-40 cal row, 21 bar facing burpees, 21 pwr snatch (95/65)

-30 cal row, 15 bar facing burpees, 15 pwr snatch (115/75)

-20 cal row, 9 bar facing burpees, 9 pwr snatch (135/95)

-10 cal row, 6 bar facing burpees, max pwr snatch (155/105)
Adjust the weights for the snatch if necessary. Athletes must add weights to their own bar every round.

Stolen and scaled from Comptrain.

Tuesday, January 2nd, 2018

XS CrossFit – General CrossFit

Weightlifting

3 Position Clean (3-3-3-3-3RM)

High Hang + Knee + Floor
https://www.youtube.com/watch?v=x6sIlDGWMTU

Push Jerk (3-3-3-3-3RM)

Work up to a heavy 3 rep push jerk from a rack.

Metcon

Finish with your choice of a Tabata.