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WODs

Thursday, May 18th 2017

XS CrossFit – General CrossFit

Weightlifting

Metcon (Weight)

Every 90 seconds for 7 sets perform the following complex:

1 High hang clean (hips/pockets) + 1 Hang clean (top of knees) + 1 low hang clean (below the knees, but not touching the ground)
Score is heaviest complex. Yes, you squat on every clean.

Metcon

Metcon (Time)

6-9-12-9-6 reps for time of:

Burpees over the bar

155-lb./ 105-lb. Front squats (from the ground)

Chest-to-bar pull-ups
Rx+ 185/125 lbs.

Workout courtesy of CrossFit.com

Wednesday, May 17th 2017

XS CrossFit – General CrossFit

Weightlifting

Push Jerk (3 reps EMOM x 7 minutes)

From rack. Build as desired. Score is heaviest set of 3.

Metcon

Metcon (Time)

5 rounds for time:

400m run

5 Ring Muscle-ups
*Scale to BMU or 5 Strict pull-up + 5 push-ups (use band if needed)

Tuesday, May 16th 2017

XS CrossFit – General CrossFit

Strength

Sumo Deadlift (3 reps EMOM x 7 mins)

Build.

Metcon

Each 3 minute AMRAP is scored separately (Rounds + Reps)

Metcon (AMRAP – Rounds and Reps)

3 minute AMRAP:

12/9 Cal Row

12 Power Snatch (95/65)
Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

3 minute AMRAP:

12/9 Cal Row

8 Power Snatch (115/80)
Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

3 minute AMRAP:

12/9 Cal Row

4 Power Snatch (135/95)

Monday, May 15th, 2017 “Nick’s 40th & Casey’s 20th Birthday WOD”

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

3 RFT

5 – Thrusters (135/95)

15 – Pushups

40 – Ab mat Situps

Cash out

1977m Row

Score is total time for the three rounds and the row.
There is a prize for the fastest male and female who hit 1977 exactly!!

Barbell, May 14th, 2017

XS CrossFit – General CrossFit

Weightlifting

Clean (5, 3, 1, 1, 1)

Lots of skills and drill work then find a 1 rep max

Barbell, Trese de Mayo

XS CrossFit – General CrossFit

Weightlifting

Snatch (5, 3, 1, 1, 1, 1)

A lot of warmup and mobility work followed by establishing a 1 rep max.

Freedom Friday, May 12th, 2017

XS CrossFit – General CrossFit

Metcon

Hall (Time)

5 Rounds for time of:

3 Cleans, 225#

200m Sprint

20 Kettlebell Snatches, 1.5 pood (10 each arm)

Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here
Woman’s weights

-Cleans 155#

-Kettlebell Snatches 1 pood

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

Hall (Time)

5 Rounds for time of:

3 Cleans, 225#

200m Sprint

20 Kettlebell Snatches, 1.5 pood (10 each arm)

Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here
Woman’s weights

-Cleans 155#

-Kettlebell Snatches 1 pood

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

Hall (Time)

5 Rounds for time of:

3 Cleans, 225#

200m Sprint

20 Kettlebell Snatches, 1.5 pood (10 each arm)

Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here
Woman’s weights

-Cleans 155#

-Kettlebell Snatches 1 pood

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.