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WODs

Barbell, June 11th, 2017

XS CrossFit – General CrossFit

Skill-work

Push Jerk + Split Jerk (5 x (2+2))

Heaving Snatch Balance (4 x 5)

Build to a heavy set of 5. Take the bar from the rack.

Barbell, June 10th, 2017

XS CrossFit – General CrossFit

Weightlifting

Snatch Grip Deadlift (4 x 5)

Maintain hook grip throughout. Pause for one second on the floor between reps.

Back Squat (5 x 5)

Build to a heavy set of 5

Friday, June 9th, 2017

Announcements

Everyone that’s apart of the body fat challenge it’s about that time to do your test again. The body fat retesting starts this Sunday 6/11 and you have until next Sunday 6/18. If you are going out of town next week come get your test done before you go. We will be around this weekend if you need to get it done before Sunday. Just send an email to Alex@XSCrossFit.com.
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XS CrossFit – General CrossFit

Weightlifting

The CrossFit Total 2 (Total Weight)

Thursday, June 8th, 2017

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

3 Round For Time

5 Muscle Ups

14 Snatch (95/65)

27 Double Unders
Muscle Up mod, Burpee/ ring pull up

Wednesday, June 7th, 2017

XS CrossFit – General CrossFit

Weightlifting

Incline Dumbell Press (5 x 3 + )

Pump it up

Metcon

Metcon (Distance)

For Distance

3 Minutes AAB

3 Minutes Rest

5 Minutes Row

3 Minutes Rest

7 Minutes Run
Add your total AAB, Row and Run together.

Tuesday, June 6th, 2017

XS CrossFit – General CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

8 Ring Push Ups

16 Russian Twists (35/25)

32 Lunges

Cool-Down

Metcon (No Measure)

Work your GOAT!!!

Monday, June 5th, 2017

XS CrossFit – General CrossFit

Weightlifting

Front Squat (5 x 3 )

Build up bar to 65 – 75% of 1RM. TEMPO… 2 count down, 2 count hold at the bottom, 1 count up EXPLODE, 1 count reset

Metcon

Metcon (Time)

For Time (6 minute time cap)

30/20 CAL AAB

20 Burpee Box (Step up) Jump (24/20) [30/24]

10 Cleans (155/105) [205/135]
6 minute time cap… Step ups are allowed