Barbell, Siete de Mayo
XS CrossFit – General CrossFit Weightlifting Power Snatch (5, 3, 3, 1, 1, 1) Front Squat (5 x 3) Find a 3 rep max
XS CrossFit – General CrossFit Weightlifting Power Snatch (5, 3, 3, 1, 1, 1) Front Squat (5 x 3) Find a 3 rep max
XS CrossFit – General CrossFit Weightlifting Power Clean (5, 3, 3, 1, 1, 1) Deadlift (5, 3, 3, 1, 1, 1)
XS CrossFit – General CrossFit Metcon Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-ups In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006. To learn more about Daniel click here RX women’s weight is 65# …
Announcements If you haven’t signed up for a Murph shirt and plan to get one please do it before the end of this Saturday. We won’t order many extra sizes so if you don’t order by Saturday you might not be able to get the size you want. Order at this link https://xscrossfit.com/event/murph-shirt-sign-up/ . We will be doing a spring c …
XS CrossFit – General CrossFit Weightlifting Back Squat (3-3-3-3-3+) 55%-65%-75%-80%-85% of 1RM Metcon BS Ascent (Time) – 5/4 cal AAB – 100m Sprint – 10/8 cal AAB – 100m Sprint – 15/12 cal AAB – 100m Sprint – 20/16 cal AAB – 100m Sprint 5min Cut Off BS Ascent Masters (50+) (Time) – 4/3 …
XS CrossFit – General CrossFit Strength Weighted Pull-ups (10 sets of 3) Rest 1-2 minutes between sets Score = heaviest set of 3 *Scale to a band or Ring-rows as necessary. The 3rd pull-up should be a struggle for everyone. Metcon Metcon (AMRAP – Reps) Tabata Push-up Rx+ Use a weighted vest (20/14#) *8 rounds: 20 seconds work, 10 seconds rest Scor …
Announcements We will be doing body fat tests for the challenge before and after classes. If you know for sure you want to do a body fat test before or after a specific class time please send an email to [email protected]. We have until Sunday May 7th to get your test done if you are in the challenge. If you are still thinking about doing the chal …