XS CrossFit – General CrossFit Skill-work High Hang Clean + Knee Clean (5 x (3+2)) Build up to a heavy set. All reps are full squat. Maintain grip throughout the whole complex for the first 3 sets. Okay to drop bar for the last 2 sets. Weightlifting Deadlift (3 x 7 @ 70 – 75%) Build to 70 – 75% of 1 rep max. All 3 sets are perfo …
XS CrossFit – General CrossFit Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
XS CrossFit – General CrossFit Weightlifting Metcon (Weight) Bear Complex Build bar to where you would like to start complex – Touch Floor – Bottom of Front Squat – Lockout overhead – Back Squat – Lockout overhead No resting on floor between reps! 10 x 2 every 90 seconds Change weight as needed. Score is total weight of comp …
XS CrossFit – General CrossFit Metcon Metcon (Time) Cathy & Mark’s Birthday WOD- Partner WOD called “Stella” – 55 Med Ball Sit-ups 20/14# (alternating) – 200m Run (always both holding one pvc) – 33 Air Squats (synchronized) – 200m Run – 55 Box Jumps 24/20″ (alternating) – 200m Run – 33 Toes To Rings (break up however) – 200m Run – 55 Russian KB Swing …
XS CrossFit – General CrossFit Metcon Metcon (No Measure) 21 Minute EMOM Min #1 – 3 Back Squats (80 Of 1RM) Min #2 – 10 Hang Power Cleans (50% Of 1RM) Min #3 – 30 Double Unders Hang Power Clean is a weight you can do all 10 without putting the bar down. …
XS CrossFit – General CrossFit Metcon Metcon (Time) For Time (25 minute time cap) Cash in 1200 M Run [Rx+ w/ vest 20#/14#] then straight into 12 Rounds 4 HSPU [Rx+ Strict] 8 Pullups [Rx+ C2B] 12 Air Squats …
XS CrossFit – General CrossFit Skill-work Push Jerk + Split Jerk (5 x (2+2)) Heaving Snatch Balance (4 x 5) Build to a heavy set of 5. Take the bar from the rack.