Barbell February 5th, 2017
XS CrossFit – General CrossFit Weightlifting Hang Power Clean (3 x 3) Moderate weight with no misses Squat Clean (3, 3, 1, 1, 1) 1 rep max
XS CrossFit – General CrossFit Weightlifting Hang Power Clean (3 x 3) Moderate weight with no misses Squat Clean (3, 3, 1, 1, 1) 1 rep max
XS CrossFit – General CrossFit Weightlifting Behind the Neck Push Press (3 x 3) Snatch grip Moderate weight with no failures Weightlifting Snatch (3, 3, 1, 1, 1) 1 rep max
XS CrossFit – General CrossFit Metcon CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″ Accessory Work 3 RDS NOT FOR TIME: -10 GHD Sit-ups -20 sec Handstand hold with stomach against wall Cool-Down Foam roll posterior chain …
Announcements Open Prep Seminar #5 this Sunday at 11am. Toes To Bar and Pull Ups + understanding the difference between Training & Competition. Here is a link for more info about this Seminar https://xscrossfit.com/event/toes-to-barpull-ups-training-vs-competition/ XS CrossFit – General CrossFit Accessory Work Weighted Pull-ups (3-3-3-3-3RM) …
XS CrossFit – General CrossFit Weightlifting Snatch + 3 OHS Work to a heavy weight for the following complex: 1 Squat Snatch + 3 Overhead Squats Compare to Monday 11/21/2016 (1 SN + 2 OHS) Incline DB Bench Press (5-5-5-5-5+) Increase the weight each set finishing with a 5th and final max effort set. Cool-Down -1000m row not for time -Crossover Symmetr …
XS CrossFit – General CrossFit Skill-work 15 Minutes to work on progressions for handstand push-ups and handstand walk. Handstand Walk Spend a few minutes on each piece – HS Hold (against wall) – Shoulder Touches – Freestanding hold (with partner) – HS walk to wall (start with one step, then two, then three, etc.) – Walk …
XS CrossFit – General CrossFit Weightlifting Clean & Jerk EMOM 8 MIN EMOM: -2 Squat Clean and Jerk @ 70-75% 1RM Metcon Metcon (AMRAP – Rounds and Reps) 11 MIN AMRAP: -30 Double-Unders -10 Thrusters (95/65#) …