Barbell, April 2nd, 2017
XS CrossFit – General CrossFit Skill-work Heaving Snatch Balance (5 x 3) Work up to a heavy set of 3. Weightlifting Overhead Squat (4 x 6) All sets at 60 to 65% of 1 rep max. …
XS CrossFit – General CrossFit Skill-work Heaving Snatch Balance (5 x 3) Work up to a heavy set of 3. Weightlifting Overhead Squat (4 x 6) All sets at 60 to 65% of 1 rep max. …
XS CrossFit – General CrossFit Skill-work High Hang Clean + Knee Clean (5 x (2 + 2)) Weightlifting Shoulder Press (4 x 5) All sets at 55 – 65% of 1 rep max.
XS CrossFit – General CrossFit Metcon Metcon (Time) 8 ROUNDS: -1 Rope climb to 15′ -8 Burpees -4 Curtis P’s (95/65#) Curtis P’s: Clean-Lunge each leg-Push-Press= 1 Rep. …
XS CrossFit – General CrossFit Weightlifting 3 Position Snatch (5 x 3) Squat Snatch + Hang Squat Snatch (below knee) + Hang Squat Snatch (above knee) 3 Snatches performed from 3 different starting positions consecutively. Do not drop or let the barbell touch the ground between reps. Work up to a heavy 3 position snatch for the day. http://www.cata …
XS CrossFit – General CrossFit Metcon Metcon (AMRAP – Reps) EMOM FOR 3 ROUNDS: MIN 1: Max. Cal. AAB MIN 2: REST MIN 3: Max. 10m Sprints MIN 4: REST MIN 5: 40 Double-Unders MIN 6: REST Score is total Calories and sprints for all rounds. Accessory Work Optional: -50 GHD sit-ups -50 hip extensions Not for time and partition as necessary. …
Announcements – Want to know what team won the Open? Come to the end of the Open BBQ this Saturday April 1st from Noon to 5pm. – Feel free to come hang out and bring some meat to BBQ. – We will also have a dodge-ball tournament with all the open teams. If you weren’t on an open team we will get you on a team so come to play! -Pl …
XS CrossFit – General CrossFit Metcon Metcon (Time) 3 Rounds: 400m Row 20 Russian Twists 10 Lunges 5 Burpees