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WODs

Monday, January 28th 2019

XS CrossFit – General CrossFit

Strength

10 Minute EMOM Tempo Front Squats (10 rounds of 2, EMOM)

10 Minute EMOM Perform 2 Tempo Front Squats. 3 seconds down to full depth, 3 seconds pause at full depth, 1 second up. Build as needed. 65-70% of 1RM

Metcon

Metcon (AMRAP – Reps)

4 Rounds

3 Minute AMRAP of:

Rounds 1 and 3:

12 Push Press (95/65)

12 Burpees over Bar

Rounds 2 and 4:

12 Front Rack Lunges (95/65)

12 Burpees over Bar

Rest 1 minute between rounds

Barbell

Announcements

– Open Seminar #3 –
– Saturday (1/26) 1pm-2:30pm Open Seminar 3 of 6 (Muscle Up [ring & bar] & rest/recovery/sleep) Join us for our Open Prep Seminars for the next 4 weeks on Saturdays from 1pm to 2:30pm. Here is a link for more info, you can also sign up and pay at this link. http://xscrossfit.com/event/seminar-3-of-6-muscle-up-ring-bar-rest-recovery-sleep/
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XS CrossFit – General CrossFit

P: Back Squat (1X5 @ 8, 4×5 @ 7)

1X5 in comments

P: Shoulder Press (3×10 @ 7)

P: Power Clean (4×3 @ 7)

W: Power Clean (5×2 @ 8)

W: Front Squat (2×5 @ 8, 3×3 @ 8, AMRAP @ -10%)

Record 3×3 and AMRAP (weight and reps) in comments.

W: Push Press (3×3 @ 8)

W: Split Jerk (5×1 @ 8)

Barbell

Announcements

– Open Seminar #3 –
– Saturday (1/26) 1pm-2:30pm Open Seminar 3 of 6 (Muscle Up [ring & bar] & rest/recovery/sleep) Join us for our Open Prep Seminars for the next 4 weeks on Saturdays from 1pm to 2:30pm. Here is a link for more info, you can also sign up and pay at this link. http://xscrossfit.com/event/seminar-3-of-6-muscle-up-ring-bar-rest-recovery-sleep/
.

XS CrossFit – Barbell Club

P: Back Squat (1X5 @ 8, 4×5 @ 7)

1X5 in comments

P: Shoulder Press (3×10 @ 7)

P: Power Clean (4×3 @ 7)

W: Power Clean (5×2 @ 8)

W: Front Squat (2×5 @ 8, 3×3 @ 8, AMRAP @ -10%)

Record 3×3 and AMRAP (weight and reps) in comments.

W: Push Press (3×3 @ 8)

W: Split Jerk (5×1 @ 8)

Barbell

Announcements

– Open Seminar #3 –
– Saturday (1/26) 1pm-2:30pm Open Seminar 3 of 6 (Muscle Up [ring & bar] & rest/recovery/sleep) Join us for our Open Prep Seminars for the next 4 weeks on Saturdays from 1pm to 2:30pm. Here is a link for more info, you can also sign up and pay at this link. http://xscrossfit.com/event/seminar-3-of-6-muscle-up-ring-bar-rest-recovery-sleep/
.

XS CrossFit – Barbell Club

P: Deadlift (3×3 @ 8, 4×1 @ 9)

Put 3×3 in comments (or add performance in wodify)

P: Bench Press (3×10 @ 8, AMRAP @ -10%)

Subtract 10% off of the working sets’ weight for the AMRAP. Record Reps in comments.

P: Power Snatch (3×3 @ 8)

W: Hang Power Snatch (3×3 @ 7)

W: Snatch (5×2 @ 9)

W: Bench Press (4×5 @ 8)

Barbell

Announcements

– Open Seminar #3 –
– Saturday (1/26) 1pm-2:30pm Open Seminar 3 of 6 (Muscle Up [ring & bar] & rest/recovery/sleep) Join us for our Open Prep Seminars for the next 4 weeks on Saturdays from 1pm to 2:30pm. Here is a link for more info, you can also sign up and pay at this link. http://xscrossfit.com/event/seminar-3-of-6-muscle-up-ring-bar-rest-recovery-sleep/
.

XS CrossFit – General CrossFit

P: Deadlift (3×3 @ 8, 4×1 @ 9)

Put 3×3 in comments (or add performance in wodify)

P: Bench Press (3×10 @ 8, AMRAP @ -10%)

Subtract 10% off of the working sets’ weight for the AMRAP. Record Reps in comments.

P: Power Snatch (3×3 @ 8)

W: Hang Power Snatch (3×3 @ 7)

W: Snatch (5×2 @ 9)

W: Bench Press (4×5 @ 8)

Friday, January 25th 2019

Announcements

– Open Seminar #3 –
– Saturday (1/26) 1pm-2:30pm Open Seminar 3 of 6 (Muscle Up [ring & bar] & rest/recovery/sleep) Join us for our Open Prep Seminars for the next 4 weeks on Saturdays from 1pm to 2:30pm. Here is a link for more info, you can also sign up and pay at this link. http://xscrossfit.com/event/seminar-3-of-6-muscle-up-ring-bar-rest-recovery-sleep/
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XS CrossFit – General CrossFit

Metcon

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″
*Hint – Step ups are allowed and recommended

OR

CrossFit Games Open 14.3 Masters 55+ (AMRAP – Reps)

8 Minute AMRAP:

10 Deadlifts, 95#/65#

15 Box Jumps, 20″

15 Deadlifts 135#/95#

15 Box Jumps, 20″

20 Deadlifts. 185#/115#

15 Box Jumps, 20″

25 Deadlifts, 225#/135#

15 Box Jumps, 20″

30 Deadlifts, 275#/155#

15 Box Jumps, 20″

35 Deadlifts, 315#/185#

15 Box Jumps, 20″
*Hint – Step ups are allowed and recommended

Challenge

500m Row (Time)

Max Effort 500m Row

Barbell

Announcements

– Open Seminar #3 –
– Saturday (1/26) 1pm-2:30pm Open Seminar 3 of 6 (Muscle Up [ring & bar] & rest/recovery/sleep) Join us for our Open Prep Seminars for the next 4 weeks on Saturdays from 1pm to 2:30pm. Here is a link for more info, you can also sign up and pay at this link. http://xscrossfit.com/event/seminar-3-of-6-muscle-up-ring-bar-rest-recovery-sleep/
.

XS CrossFit – Barbell Club

P: Back Squat (3×10 @ 8)

P: Shoulder Press (5×5 @ 8)

P: Power Clean (3×3 @ 8 )

W: Power Clean (3×2 @ 9)

W: Squat Clean (6×1 @ 9)

W: Deadlift (3×5 @ 7)

W: Shoulder Press (4×8 @ 8)