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XS CrossFit – General CrossFit Metcon Metcon (AMRAP – Reps) 5 rounds of: 1 minute SDLHP, 75/55 1 minute box jumps, 24/20″ 1 minute Air Assault Bike, cals Rest 1 minute …

XS CrossFit – General CrossFit Metcon Metcon (Time) 1000m row buy-in Then 4 rounds of: 5 Power snatch 25 Sit-ups *Post weight to comments. Weight should be heavy but do-able, doable means no star-fish or press out. Suggested weights: 75/55, 95/65, 115/105, 135/95, 155/105, 185/115 …

XS CrossFit – General CrossFit Metcon Metcon (Time) 3 Rounds of: 5 Burpees 10 Chest to Bar Pull-ups 20 Wall Balls, 20/14 or 30/20 30 Push-ups 400m run

XS CrossFit – General CrossFit Weightlifting Clean and Jerk Minute 1 complete 5 reps AHAP Rest 3 minutes Minute 4 complete 5 reps AHAP Rest 3 minutes Minute 8 complete 3 reps AHAP Rest 3 minutes Minute 12 complete 3 reps AHAP Rest 3 minutes Minute 16 complete 3 reps AHAP Then 10 minutes to find a 1 rep max for the day *Reps do not have to be touch and go, …

XS CrossFit – General CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Climb the ladder for 30 minutes 2 Front rack BB lunge, 95/65 1 Toes to Bar 1 Bar muscle-up Run 200m 4 lunges 2 TTB 2 BMU Run 200m 6 Lunges 3 TTB 3 BMU Run 200m Rx+ 135/95 and TTB + BMU linked combo. Example: For round 2 Rx+ athletes must complete 1 TTB + 1 BMU, then 1 TTB + 1 BMU. …

XS CrossFit – General CrossFit Weightlifting Pause Overhead Squat (3 x 3) Pause at the bottom of your squat for 3 seconds. Make sure to maintain the lower back engaged. Pause 3 seconds at the bottom and work up in weight. We’re trying to simulate being buried at the bottom of a snatch. 3 Position Snatch (5 x 1) High Hang Snatch + Hang Squat S …

XS CrossFit – General CrossFit Weightlifting Pause Front Squats (3 x 3) Work up to a heavy set of 3 with a 3 second pause at parallel for each rep Skill-work 3 Position Clean (5 x 1) High Hang + Knee + Floor Okay to drop the bar after the first 2 reps in the complex. …