XS CrossFit – General CrossFit Skill-work Snatch + Overhead Squat (5 x 2) Work up to a moderately heavy weight that allows you to maintain good technique. No setting the bar down until the heavier sets. Weightlifting Bench Press (5 x 1) Take a few sets of 5s and 3s before taking a shot at finding a one rep max. …
XS CrossFit – General CrossFit Skill-work Squat Clean Thruster (5 x 3) Work up to a heavy set of three with good technique. Don’t set the bar down or drop the bar until heavier sets Weightlifting Back Squat (5 x 3) 3 rep max. Work on bouncing out of the hole on lighter sets. Try to keep the same technique throughout the heavier sets. Don̵ …
Announcements Open Prep Seminar #3 this Sunday at 11am. Handstand Push Ups and Handstand Walk + Nutrition ideas and tips for the Open. Here is a link for more info about this Seminar https://xscrossfit.com/event/handstand-push-upshandstand-walk-nutrition/ XS CrossFit – General CrossFit Metcon CrossFit Games Open 13.1 (AMRAP – Rounds and Rep …
Announcements Open Prep Seminar #3 this Sunday at 11am. Handstand Push Ups and Handstand Walk + Nutrition ideas and tips for the Open. Here is a link for more info about this Seminar https://xscrossfit.com/event/handstand-push-upshandstand-walk-nutrition/ XS CrossFit – General CrossFit Metcon Metcon (Time) FOR TIME: CASH IN: 50/35 Calorie Assault A …
XS CrossFit – General CrossFit Weightlifting 3 Front Squat + 1 Split Jerk (5 x (3+1)) Using no more than 5 sets work up to a max weight for the complex from a rack. Incline Bench Press (5-5-5-5-5+) Work up to approximately 80-85% of your 1RM Bench Press. On the fifth and final set go for max reps. Goal should be 7-10 reps. Metcon Metcon (Calor …
XS CrossFit – General CrossFit Metcon CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups RX is Ring Muscle-ups. Cool-Down Crossover Symmetry Recovery Protocol …
XS CrossFit – General CrossFit Weightlifting Work up to approximately 85-90% of your 1-rep-max Deadlift. DO NOT max out! Metcon Metcon (Weight) 8 MIN EMOM: -3 Deadlift @ 70% of 1RM -4 Bar Facing Burpees Do not use more than 70% of your 1RM deadlift. These should be touch and go then perform the burpees as quickly as possible. Enter the …