WODs

XS CrossFit – General CrossFit

Metcon

Every rep that is not completed within the 10-minute time cap results in a 1-second penalty per rep. Refer to score sheet for additional masters weights and movements.

L3: Metcon (Time)

Lurong Level 3

FOR TIME (10 min cap)

-10 Deadlifts (225/175#)

-20 Double-unders

-8 Deadlifts

-40 Double-unders

-6 Deadlifts

-60 Double-unders

-4 Deadlifts

-80 Double-unders

-2 Deadlifts

-100 Double-unders

L2: Metcon (Time)

Lurong Level 2

FOR TIME (10 min cap)

-10 Deadlifts (185/145#)

-10 Double-unders or 20 singles

-8 Deadlifts

-20 Double-unders or 40 singles

-6 Deadlifts

-30 Double-unders or 60 singles

-4 Deadlifts

-40 Double-unders or 80 singles

-2 Deadlifts

-50 Double-unders or 100 singles

L1: Metcon (Time)

Lurong Level 1

FOR TIME (10 min cap)

-10 Deadlifts (135/95#)

-20 singles-unders

-8 Deadlifts

-40 single-unders

-6 Deadlifts

-60 singles-unders

-4 Deadlifts

-80 single-unders

-2 Deadlifts

-100 single-unders

Weightlifting

Bench Press (3-3-3-3-3+)

Warm up properly, then work up to a heavy 3 rep bench press. On 5th and final set go for max reps. Last set should be around 80-85% of 1RM.

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

4 ROUNDS FOR TIME:

-40/30 Calorie Row

-400m Run

Cool-Down

Coach led static stretching, SMR, and Crossover Symmetry recovery protocol.

XS CrossFit – General CrossFit

Skill-work

10-15 minutes working on double-under skills and drills.

-Using speed balls: https://www.youtube.com/watch?v=pYy1AwnNT4g

-Drills: https://www.youtube.com/watch?v=euNT2cN4pdc

Tabata Double-under (AMRAP – Reps)

Tabata Double-under
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals.

Metcon

Metcon (Time)

FOR TIME (12 MIN CAP):

-50 Wall-ball shots (14#-9’/10#-9′) [20#-10’/14#-9′]
-15 Cleans (95/65#) [135/95#]
-50 Wall-ball shots

-10 Cleans (135/95#) [185/135#]
-50 Wall-ball shots

-5 Cleans (155/105#) [225/155#]
[RX+]
Any clean variation is acceptable.

Score is time if finished under 12 minutes. Reps not completed at time cap will be scored as seconds beyond 12:00.

XS CrossFit – General CrossFit

Weightlifting

3 Power Clean- 2 Front Squat-1 Jerk (5 x 6)

Work up to a max weight for the following barbell complex:

-3 Power Cleans

-2 Front Squats

-1 Jerk
The cleans should be unbroken and touch-and-go on the floor. The jerk can be push, squat or split jerks.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 MINUTES:

-15 Toes-to-bar

-12 DB Front rack walking lunges (50/35#)

-9 DB push press
12 total walking lunges (6 ea leg) with 1 dumb bell in each hand.

XS CrossFit – General CrossFit

Weightlifting

Snatch Grip Deadlift (4 x 7)

Shoulders back and maintain hook grip throughout. This move does not end at full extension of the hips. Stop at the high hang position

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

Work on receiving the power snatch in a lower position than you’re used to.

XS CrossFit – General CrossFit

Weightlifting

Back Squat (4 x 7)

All sets at 75 – 80%

Bench Press (4 x 7)

All sets at 75 – 80%

XS CrossFit – General CrossFit

Freedom Friday!!

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here