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XS CrossFit – General CrossFit Skill-work Overhead Squat (4 x 6) All sets at 50 to 60% of 1 rep max. Weightlifting Snatch Grip Deadlift (4 x 8) Work up to a heavy set of 8. Maintain hook grip throughout. …

XS CrossFit – General CrossFit Skill-work Behind The Neck Jerk (5 x 5) Split Jerk. No more than 55% of 1 rep max. Focus on good center of gravity where front knee does not pass the toes. Weightlifting Bench Press Work up to 85% of one rep max on last set. Try to keep the elbows from flaring out. …

XS CrossFit – General CrossFit 17.3 Metcon RX: CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185# / 135# …

XS CrossFit – General CrossFit Metcon Metcon (Time) 4 ROUNDS: – 50 Double-unders (or 80 Singles) -25/20 Calorie Row – 200m Run – 2 minutes Rest

XS CrossFit – General CrossFit Weightlifting Squat Clean + Hang Squat Clean + Jerk Work up to a heavy weight for the above complex, unbroken. Bench Press (3-3-3-3-3+) Work up to a heavy 3-rep bench press. On the 5th and final set go to failure, aiming for 5-10 reps. Metcon Metcon (AMRAP – Reps) Perform 1 Tabata cycle (8 rounds of :20 sec work …

XS CrossFit – General CrossFit Metcon Metcon (Time) 2 ROUNDS: -20/15 Calorie Assault Airbike -20 Power Snatch (75/55#) -20 Abmat Sit-ups [GHD Sit-ups] -20 Pull-ups [Chest-to-Bar] -20 Wall Ball Shots (20# to 10′ / 14# to 9′) -20 Hand Release Push-ups [HSPU] [RX+] …

XS CrossFit – General CrossFit Weightlifting Back Squat (8 x 4) Perform 8 sets of 4 back squats, all at 80% of your 1-rep-max B.S. Metcon Metcon (AMRAP – Rounds and Reps) 9 MIN AMRAP: -9 KB facing burpees -18 Kettlebell Swings (American) (53/35) -27 Killer Rope Chest and thighs touch the ground while facing KB then jump over the KB. …