XS CrossFit – General CrossFit Skill-work High Hang Snatch + Knee Snatch (5 x 2) 2 Position Snatch with the first rep being from the high hang position and the second rep being from just above the knee. Ideally would like for you to maintain control of the bar throughout the set but you can drop the bar on sets 4 and 5. Weightlifting Bench Press + …
XS CrossFit – General CrossFit Skill-work 1 Power Clean + 1 Hang Squat Clean (5 x 2) Work up to a heavy set of the complex. Try to hit 70-80% of your 1RM Clean. Focus on trying to regrip a hook grip after the power clean. Ideally, hold on to the bar for all 5 sets but you are allowed to drop the bar on sets 4 and 5. Weightlifting Paused Front S …
XS CrossFit – General CrossFit Metcon Rankel (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m Run In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010 To learn more about Rankel click here Women use 155# DL and 53# KB. …
XS CrossFit – General CrossFit Weightlifting Overhead Squat (5-5-5-5-5+) From a rack, work up in weight each set. Using around 80% of your 1-rep-max OHS, on the fifth and final set go for max reps. Metcon Metcon (Time) 6 ROUNDS FOR TIME: -10 Toes-thru-rings -10 Power snatch (75/55#) [95/65#] [RX+] …
XS CrossFit – General CrossFit Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Women’s RX standards: WB: 14# to 9′ SDHP and PP: 55# BJ: 18″ In this workout you move from each of five …
XS CrossFit – General CrossFit Gymnastics Push-ups 1 Max effort set of unbroken push-ups with only hands and feet on 12″ boxes. A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. Metcon Met …
XS CrossFit – General CrossFit Weightlifting The CrossFit Total (Total Weight) In the notes enter your weight for each lift, score is total weight of all 3 lifts.