XS CrossFit – General CrossFit
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
WODs
Announcements
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XS CrossFit – General CrossFit
Metcon
FT: Metcon (Time)
For Time:
-1 Mile Bike
-5 Minutes Rest
12-10-8-6-4-2 reps of:
-Dumbbell Box Step Overs 24/20″(35’s/20’s)[50’s/35’s]
-Dumbbell Front Rack Squat
2 Dumbbells
[RX+]
Announcements
Log your scores to these challenges at https://MyFITNumber.com/. Haven’t setup an account? Sign up as an Athlete and use promo code xscrossfit2011 to get this year for free!
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XS CrossFit – General CrossFit
Challenge
Max Push Ups in 2min
Hands and feet on plates
Metcon
Metcon (AMRAP – Rounds and Reps)
RX+
16 Minute AMRAP Of:
20 Wallballs (30#-10’/20#-9′)
10 Box Jumps (30/24″)
5 BMU
24′ Handstand Walk (6′ increments)
RX
16 Minute AMRAP Of:
20 Wallballs (20#-10’/14#-9′)
10 Box Jumps (24/20)
5 Jumping BMU
48′ Bear Crawl
39 Reps per round
XS CrossFit – General CrossFit
Weightlifting
Metcon
Squat Snatch (5 x 90 seconds )
Starting at 50% of 1 RM of Squat Snatch. Will perform 1 Squat Snatch and 2 Overhead Squats every 90 seconds.
AMRAP: Metcon (AMRAP – Reps)
3 Rounds
1 Minute Max reps Fat Bar Hang Power Cleans (70/50)
1 Minute Max Double Unders (score divided by 5)
1 Minute Max Burpees to target
1 Minute Max Pull ups
1 Minute Rest
Score is total reps. Double Under score is divided by 5.
XS CrossFit – General CrossFit
Accessory Work
Metcon (No Measure)
200m Row (Max Effort)
Hip Extensions x 10
Bottom Up KB Walk x 60′
3 Rounds NFT
Strength
Deadlift (5/50%, 5/65%, 10×1/72%, 10×1/77%, 10×1/82%)
10×1 sets are 1 every 20 seconds
Weightlifting
Press in Jerk (Press-in-Jerk + Split Jerk (1+3))
Build for 5 working sets, then do 3 sets at the heaviest weight.
XS CrossFit – General CrossFit
Accessory Work
Metcon (No Measure)
Romanian Deadlifts x 5
C2 Crunches x 14
Seated DB Strict Press x 7
3 Rounds NFT
Strength
Front Squat (5×5+)
50%x5, 60%x5, 70%x5, 75%x5 and 80%x5+
Record reps at 80%
Increase % if over 10 reps.
Weightlifting
Weighted Pull-ups (5×3)
Choose a weight you can maintain. This shouldn’t be easy.
XS CrossFit – General CrossFit
Strength
Back Squat (10-10-10)
Warm up to 60-70% or your 1RM back squat. Then 3 sets of 10 back squats all at 60-70%.
10 box jumps (24/20″) between sets.
Metcon
Metcon (AMRAP – Reps)
6 Min AMRAP:
-6 Snatch (115/85)
-100 Meter Sprint (10 meters is 1 rep)
-6 TTB
Rest 3 Min
6 Min AMRAP
-6 Thrusters (115/85)
-100 Meter Sprint
-6 Chest-to-bar pull-ups
Score total reps for both 6 minute AMRAP’s.
10 meters = 1 rep. 22 reps/rd.