Barbell, March 6th, 2017
XS CrossFit – General CrossFit Skill-work High Hang Snatch + Knee Snatch (5 x (2 + 2)) Weightlifting Deadlift (4 x 6) All sets at 75%
XS CrossFit – General CrossFit Skill-work High Hang Snatch + Knee Snatch (5 x (2 + 2)) Weightlifting Deadlift (4 x 6) All sets at 75%
XS CrossFit – General CrossFit Skill-work High Hang Clean + Knee Clean ((2 + 2) x 5) Weightlifting Back Squat (4 x 6) All sets at 75% of 1 rep max
XS CrossFit – General CrossFit 17.2 Metcon RX: CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars an …
Announcements All the orders that were made before the Open for Open shirts are done. If you didn’t get a shirt and would like one please feel free to sign up on the list hanging in the gym or send an email to [email protected]. . XS CrossFit – General CrossFit Metcon Metcon (Time) 4 ROUNDS: -20/15 Calories -10 Abmat Sit-ups -5 10m Sprints -RES …
XS CrossFit – General CrossFit Metcon Cindy Full of Grace (Time) 3 ROUNDS: -3 Rounds of Cindy: (5 Pull-ups, 10 Push-ups, 15 Air Squats) -10 Clean and Jerks (135/95#)
XS CrossFit – General CrossFit Skill-work Pistols- Spend 10-15 minutes working on single-leg squat progressions including ankle, achilles, and calf mobility and stretching. Metcon Metcon (AMRAP – Reps) 20 MINUTE EMOM: MIN 1: 15 Toes-to-bar MIN 2: Rest MIN 3: AMRAP 15′ Rope Climbs MIN 4: Rest MIN 5: 30 sec. plank on hands Score is total rope c …
XS CrossFit – General CrossFit Weightlifting Front Squat (7 x 5) Perform 7 sets of 5 front squats, all at 75% of your 1-rep-max FS. Metcon Metcon (AMRAP – Rounds and Reps) 10 MIN: -50/35 Calorie Assault Airbike In remaining time AMRAP: -30 Double-unders -15 Hang Power Clean (95/65#) -Score is rounds and reps of D.U. and HPC (45 reps/rd) …