Barbell, January 15th, 2017
XS CrossFit – General CrossFit Skill-work Snatch (5 x 2, no touch and go) Weightlifting Deadlift (5 x 3, 3 rep max)
XS CrossFit – General CrossFit Skill-work Snatch (5 x 2, no touch and go) Weightlifting Deadlift (5 x 3, 3 rep max)
XS CrossFit – General CrossFit Skill-work Clean and Jerk (5 x 2, no touch and go) Weightlifting Front Squat (5 x 3, 3 rep max)
XS CrossFit – General CrossFit Weightlifting Metcon (No Measure) 12-10-8-6 Single arm Dumbell row Horizontal back, dumbell should contact shoulder Metcon Metcon (Time) Cash in: 40/30 cal row 1-2-3-4-5-6-7-8-9-10 Shuttle run with weight (40+/30+) V-up Athletes may carry any single piece of equipment that meets the minimum weight requirement ex. men may car …
Announcements The 2nd Open Prep Seminar (Rowing/Assault bike & WOD strategy) is on Sunday at 11 AM. Here is the link for more info https://xscrossfit.com/event/rowerbike-seminar/ XS CrossFit – General CrossFit Weightlifting Metcon (No Measure) EMOM 10 1 no feet Hang Squat Snatch 1 Squat Snatch No feet Hang Squat Snatch – Feet are set in sq …
Announcements The 2nd Open Prep Seminar (Rowing/Assault bike & WOD strategy) is on Sunday at 11 AM. Here is the link for more info https://xscrossfit.com/event/rowerbike-seminar/ XS CrossFit – General CrossFit Metcon Air Assault 5/4 calories (Time) Air Assault 5/4 calories Rest as needed between each piece NO PACING!! Max effort through each! Air …
XS CrossFit – General CrossFit Weightlifting Front Squat (5-5-5-5-5) 3 sec pause at bottom, below parallel Use 60% of FS max Metcon Metcon (Time) 21-18-15-12-9-6-3 Wall-ball shots (20/14 to 10′) Med-ball Sit-ups …
XS CrossFit – General CrossFit Metcon Metcon (AMRAP – Reps) 15 minutes Cash in: 40/30 cal bike In remaining time amrap 10 C2B Pull-ups 10 G2OH (95/65) 20 Ski-jumps over barbell …