WODs

XS CrossFit – General CrossFit

Weightlifting

Bear Complex (5 x 3)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Work up in weight with good technique. No resting on the ground. Only touch and go today.

Bench Press (5 x 5)

Close grip. Focus on elbows staying close to the body. No more than 80% today. No one should be failing sets here.

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

For Time:

5 Rope Climbs

10 Wall Balls (20/14) to 10′

20 Pull ups

40 Russian Twist (20/14)

60 Kettle Bells Swings (53/35)

40 Russian Twist (20/14)

20 Pull ups

10 Wall Balls (20/14) to 10′

5 Rope Climbs

XS CrossFit – General CrossFit

Weightlifting

Dumb Bell Fly (5-5-5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

Death by 10M Sprints
Each minute increase by 1 10 Meter Sprint.

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

For Time:

Buy In:

1000 M Row

Then 5 Rounds

10 Snatch (75/55)

20 Ski Jumps over Bar

Cash Out:

1000 Row

XS CrossFit – General CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

20 Killer Ropes

10 Hand Release Push ups

2 Minutes Rest

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

10 Calories AAB

20 Wall Sit ups

2 Minutes Rest

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

10 Burpees

2 Wall Walks

XS CrossFit – General CrossFit

Weightlifting

Front Squat (5-5-3-3-1-1-1)

Working up to a 1 RM

Shoulder Press (5-5-3-3-1-1-1)

Working up to a 1 RM

XS CrossFit – General CrossFit

Weightlifting

Zots Press (5 x 3)

Build up in weight.

High-Hang Snatch (5 x 3)

Build up in weight. Good quality reps. Only move up in weight if technique is consistent.