Barbell January 29th, 2017
XS CrossFit – General CrossFit Skill-work 1 Power Clean + 1 Hang Squat Clean (7 x 1) Work up to a heavy set of the complex. Try to hit 70-80% of your 1RM Clean. Weightlifting Push Press (5, 3, 3, 1, 1, 1) …
XS CrossFit – General CrossFit Skill-work 1 Power Clean + 1 Hang Squat Clean (7 x 1) Work up to a heavy set of the complex. Try to hit 70-80% of your 1RM Clean. Weightlifting Push Press (5, 3, 3, 1, 1, 1) …
XS CrossFit – General CrossFit Skill-work Behind The Neck Jerk (5, 5, 3, 3, 1) Heavy single rep Weightlifting Back Squat (5, 3, 3, 1, 1, 1) 1 rep max
Announcements Open Prep Seminar #4 this Sunday at 11am. Double Unders and Pistols + Goals for the Open. Here is a link for more info about this Seminar https://xscrossfit.com/event/jump-ropepistols-goals/ XS CrossFit – General CrossFit Weightlifting Metcon (Weight) Work to a heavy set of the following complex: Muscle Snatch + High Hang Squat Snatch …
Announcements Open Prep Seminar #4 this Sunday at 11am. Double Unders and Pistols + Goals for the Open. Here is a link for more info about this Seminar https://xscrossfit.com/event/jump-ropepistols-goals/ XS CrossFit – General CrossFit Metcon Metcon (Time) 150 Double-unders for time Metcon (AMRAP – Reps) 8 rounds 20s Max Ring dip 10s rest 20s Max …
Announcements Open Prep Seminar #4 this Sunday at 11am. Double Unders and Pistols + Goals for the Open. Here is a link for more info about this Seminar https://xscrossfit.com/event/jump-ropepistols-goals/ XS CrossFit – General CrossFit Metcon Metcon (AMRAP – Reps) EMOM 24 Min 1: 8 Box-jump (30/24) Min 2: Row for calories Min 3: 12 Sit-ups Min 4: …
XS CrossFit – General CrossFit Weightlifting Metcon (AMRAP – Reps) 2 Rounds 1 min Max Effort Back Squat @ 50% 1 min rest Metcon Metcon (Time) 4 Rounds 30 Double-unders 15 Unbroken Wall-ball Shots (20 to 10’/14 to 9′) 10 Unbroken C2B Pull-ups *5 burpee penalty for breaking sets of WB or Pull-ups …
XS CrossFit – General CrossFit Weightlifting Metcon (Weight) Work to a heavy single of the following complex Muscle Clean + High Hang Squat Clean + Push Press Metcon CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and …