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XS CrossFit – General CrossFit Skill-work Snatch Grip Deadlift (4 x 4) High Hang Snatch + Snatch (4 x (2 + 2)) Weightlifting Bench Press (3 x 3)

XS CrossFit – General CrossFit Skill-work High Hang Clean + Clean (4 x (2 + 2)) Weightlifting Push Press (3 x 3)

XS CrossFit – General CrossFit Metcon CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders For wall-ball-shots men throw 20# to 10′ and women throw 14# to 9′. OR CrossFit Games Open 15.3 Scaled (AMRAP – Reps) 14-Minute AMRAP: 50 Wall-Ball Shots, 20# / 10# 200 Sing …

XS CrossFit – General CrossFit Weightlifting Split Jerk (5-3-2-2-2RM) Work up to a 2-rep-max split jerk from a rack using the above sets and reps. No more than 6 sets. Metcon Metcon (AMRAP – Rounds and Reps) 12 MIN AMRAP: -6 Deadlifts (185/135#) -9 Bar Facing Burpees -12 Abmat Sit-ups …

Announcements Join us for our Open Prep Seminars for the next 7 weeks on Sunday from 11am to Noon. This is not a normal CrossFit class. Each week there will be multiple coaches focusing on a specific movement and mental aspects of the Open. Unfortunately, with the amount of prep and having additional coaches these Seminars are not included in your n …

XS CrossFit – General CrossFit Metcon Weightlifting 15 minutes to work up to a moderately heavy clean and jerk. Work on both power or squat clean and push jerk or split jerk. DO NOT max out! Metcon (Time) FOR TIME: -5 Rope Climbs (15′) -5 Clean & Jerks (115/85#) -4 Rope Climbs -4 Clean & Jerks (135/95#) -3 Rope Climbs -3 Clean & Je …

XS CrossFit – General CrossFit Warm-up Crossover Symmetry Activation Protocol Metcon Metcon (AMRAP – Reps) 17 MINUTE AMRAP: -10 Toes-to-Bar -10m Overhead Walking Lunge w/ Plate (45/35#) -10 Burpees to Plate -10m Overhead Walking Lunge Focus on keeping arms extended during the lunges. For Burpees just jump onto the plate. No overhead clap necessar …