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WODs

Wednesday March 15th 2017

Announcements

New women’s jackets!!! I’ve had a number of ladies ask about us getting some women’s cut jackets and quarter zips in. They are finally here and only $32. We have a limited number of jackets at each size and color so if you are interested get it quick!

XS CrossFit – General CrossFit

Weightlifting

1 push press + 2 jerks

Using a rack, work up to a heavy weight for the complex. Compare to 10/3/2016.

Metcon

Metcon (AMRAP – Reps)

16 MINUTE EMOM:

MIN 1: 30 Double-Unders

MIN 2: 3 Power Clean & Push Jerks @70-75% 1RM C&J

MIN 3: MAX EFFORT Bar Facing Burpees

MIN 4: REST
Score is total Burpees performed.

Tuesday March 14th 2017

Announcements

New women’s jackets!!! I’ve had a number of ladies ask about us getting some women’s cut jackets and quarter zips in. They are finally here and only $32. We have a limited number of jackets at each size and color so if you are interested get it quick!

XS CrossFit – General CrossFit

Weightlifting

Front Squat (8 x 4)

Perform 8 sets of 4 front squats, all at 80% of your 1-rep-max F.S.

Metcon

Metcon (AMRAP – Rounds and Reps)

7 MINUTE AMRAP:

-100m Sprint

-11 Knees-to-Elbows
50m will count as one rep, so 13 reps per round.

Monday March 13th 2017

XS CrossFit – General CrossFit

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
RING muscle-ups is RXd.

Barbell, March 12th, 2017

XS CrossFit – General CrossFit

Skill-work

Overhead Squat (4 x 6)

All sets at 50 to 60% of 1 rep max.

Weightlifting

Snatch Grip Deadlift (4 x 8)

Work up to a heavy set of 8. Maintain hook grip throughout.

Barbell, March 11th, 2017

XS CrossFit – General CrossFit

Skill-work

Behind The Neck Jerk (5 x 5)

Split Jerk. No more than 55% of 1 rep max. Focus on good center of gravity where front knee does not pass the toes.

Weightlifting

Bench Press

Work up to 85% of one rep max on last set. Try to keep the elbows from flaring out.

Friday March 10th 2017

XS CrossFit – General CrossFit

17.3

Metcon

RX: CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

SC: CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

Thursday March 9th 2017

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

4 ROUNDS:

– 50 Double-unders (or 80 Singles)

-25/20 Calorie Row

– 200m Run

– 2 minutes Rest