May 12, 2017

Barbell, Trese de Mayo

XS CrossFit – General CrossFit Weightlifting Snatch (5, 3, 1, 1, 1, 1) A lot of warmup and mobility work followed by establishing a 1 rep max.

May 11, 2017

Freedom Friday, May 12th, 2017

XS CrossFit – General CrossFit Metcon Hall (Time) 5 Rounds for time of: 3 Cleans, 225# 200m Sprint 20 Kettlebell Snatches, 1.5 pood (10 each arm) Rest 2 minutes In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012 To learn more about Hall click here Woman’s weights -Cleans 155# -Kettlebell Snatc …

May 10, 2017

Thursday, May 11th 2017

XS CrossFit – General CrossFit Weightlifting Front Squat (3-3-3-3-3+) *Score is max set of reps Metcon Metcon (AMRAP – Reps) Death by box push ups (going up by sets of 3) -Men 6″/ Woman 8″ Push Ups on feet, not knees, chest must touch the box. Scale to higher box if needed. …

May 9, 2017

Wednesday, May 1oth, 2017

XS CrossFit – General CrossFit Metcon (AMRAP – Rounds and Reps) Metcon 3 Rounds 4 Minute AMRAP w/ 1 min rest between rounds -1 Rope Climb -20 Cal Row -20 AbMat Sit Ups -20 Overhead Walking Lunges (45/35# plate) Start next round where you finished the round before …

May 8, 2017

Tuesday, May 9th, 2017

XS CrossFit – General CrossFit Weightlifting 10 Minute EMOM EMOM for 10 minutes perform: -2 Split Jerk @ 75-80% of your 1 rep max From rack Metcon Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP – 4 Burpee Chest to Bar RX+ Burpee Bar Muscle Ups -8 Thrusters (95/65) RX+ [115/85] Scale: Burpee Pull Ups …