Barbell, June 10th, 2017
XS CrossFit – General CrossFit Weightlifting Snatch Grip Deadlift (4 x 5) Maintain hook grip throughout. Pause for one second on the floor between reps. Back Squat (5 x 5) Build to a heavy set of 5 …
XS CrossFit – General CrossFit Weightlifting Snatch Grip Deadlift (4 x 5) Maintain hook grip throughout. Pause for one second on the floor between reps. Back Squat (5 x 5) Build to a heavy set of 5 …
Announcements Everyone that’s apart of the body fat challenge it’s about that time to do your test again. The body fat retesting starts this Sunday 6/11 and you have until next Sunday 6/18. If you are going out of town next week come get your test done before you go. We will be around this weekend if you need to get it done before Sunday …
XS CrossFit – General CrossFit Metcon Metcon (Time) 3 Round For Time 5 Muscle Ups 14 Snatch (95/65) 27 Double Unders Muscle Up mod, Burpee/ ring pull up
XS CrossFit – General CrossFit Weightlifting Incline Dumbell Press (5 x 3 + ) Pump it up Metcon Metcon (Distance) For Distance 3 Minutes AAB 3 Minutes Rest 5 Minutes Row 3 Minutes Rest 7 Minutes Run Add your total AAB, Row and Run together. …
XS CrossFit – General CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 8 Ring Push Ups 16 Russian Twists (35/25) 32 Lunges Cool-Down Metcon (No Measure) Work your GOAT!!! …
XS CrossFit – General CrossFit Weightlifting Front Squat (5 x 3 ) Build up bar to 65 – 75% of 1RM. TEMPO… 2 count down, 2 count hold at the bottom, 1 count up EXPLODE, 1 count reset Metcon Metcon (Time) For Time (6 minute time cap) 30/20 CAL AAB 20 Burpee Box (Step up) Jump (24/20) [30/24] 10 Cleans (155/105) [205/135] 6 minute time ca …
XS CrossFit – General CrossFit Skill-work Hang Power Snatch + Hang Snatch (5 x (2+2)) No resetting between reps. Build up while maintaining good technique. Weightlifting Bench Press (4 x 10) All sets at 60 – 65% of one rep max. Give yourself enough rest between sets to make sure you get all the reps without breaking up the set. …