XS CrossFit – General CrossFit
Weightlifting
Hang Squat Clean (9 min EMOM-3 Squat Cleans @75% of 1RM)
Metcon
FT: Metcon (Time)
For Time
21-15-9
Box Jumps (24″/20″)
KB Swings (53#/35#)
Wall Ball (20#-10’/14#-9′)
Pull Ups
WODs
XS CrossFit – General CrossFit
Gymnastics
Metcon (No Measure)
4 Rounds Not for time
5 Ring Dips
10 Ring Rows
15 Hollow Rocks
Metcon
Metcon (AMRAP – Reps)
16 Minute EMOM
On Mins 1, 5, 9 and 13
– 10 Thrusters (95/65)
On Mins 2, 6, 10 and 14
– 15 Hand Release Pushups
On Mins 3, 7, 11 and 15
– Max Double Unders
On Mins 4, 8 and 12
– Rest
Score Double Unders
XS CrossFit – General CrossFit
Strength
Back Squat
10 Reps @72% of 1RM
8 Reps @77% of 1RM
6 Reps @81% of 1RM
4 Reps @85% of 1RM
2 Reps @ 90% of 1RM
(Record the set of 2 Reps)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
XS CrossFit – Barbell Club
Weightlifting
Snatch (40%, 50, 60, 65, 70, 75% x 3)
Snatch Balance + Overhead Squat (3+1)
75% = (3+1) for 3 Separate Sets
Snatch (2/40%, 2/50, 2/60, 2/65, 1/70, 1/70, 1/70, 1/70)
Power Snatch
*Really focus on getting full extension in hips.
Clean (2/40%, 2/50, 2/60, 2/65, 1/70, 1/70, 1/70, 1/70)
Power Clean
*Really focus on getting full extension in hips.
Strength
Bench Press (3×5@8)
Deadlift (6×2@9)
Weighted Pull-ups (3×5@8)
XS CrossFit – General CrossFit
Weightlifting
Snatch (40%, 50, 60, 65, 70, 75% x 3)
Snatch Balance + Overhead Squat (3+1)
75% = (3+1) for 3 Separate Sets
Snatch (2/40%, 2/50, 2/60, 2/65, 1/70, 1/70, 1/70, 1/70)
Power Snatch
*Really focus on getting full extension in hips.
Clean (2/40%, 2/50, 2/60, 2/65, 1/70, 1/70, 1/70, 1/70)
Power Clean
*Really focus on getting full extension in hips.
Strength
Bench Press (3×5@8)
Deadlift (6×2@9)
Weighted Pull-ups (3×5@8)
XS CrossFit – Barbell Club
Weightlifting
Back Squat (6/80%, 1/85, 6/80, 1/85, 6/80, 1/90)
Clean and Jerk ((2+2+1): 50, 55, 60, 65, 70, 75, 80, 85)
Clean Pill + Clean + Jerk (2+2+1)
Clean Pull ( 4/90%, 3/95, 2/100, 2/103)
Clean Pull from 1″ Deficit
Strength
Jump Squats (4×5@build)
Be conservative with the build. Reps do not have to be linked, just don’t rack the bar.
Back Squat (3×5@7)
Shoulder Press (3×5@8)
Bent Over Row (3×10@8)
XS CrossFit – General CrossFit
Weightlifting
Back Squat (6/80%, 1/85, 6/80, 1/85, 6/80, 1/90)
Clean and Jerk ((2+2+1): 50, 55, 60, 65, 70, 75, 80, 85)
Clean Pill + Clean + Jerk (2+2+1)
Clean Pull ( 4/90%, 3/95, 2/100, 2/103)
Clean Pull from 1″ Deficit
Strength
Jump Squats (4×5@build)
Be conservative with the build. Reps do not have to be linked, just don’t rack the bar.