Barbell December 31st, 2016
XS CrossFit – General CrossFit Skill-work 3 Position Snatch + Overhead Squat (5 x 1 of High Hang + Knee + Floor + OHS) Weightlifting Push Press (5 x 3 for a 3 rep max)
XS CrossFit – General CrossFit Skill-work 3 Position Snatch + Overhead Squat (5 x 1 of High Hang + Knee + Floor + OHS) Weightlifting Push Press (5 x 3 for a 3 rep max)
XS CrossFit – General CrossFit Weightlifting Back Squat (5-5-5-3-1+) 60-70-80-85-90% Push for a few good reps on that last set! We will be testing a new max next week to start the new year! Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 15 Wall-ball Shots (20/14 to 10′) (rx+ 25/18) 15 KB Swing (53/35) (rx+ 70/53) 30 Double-unders …
XS CrossFit – General CrossFit Gymnastics Metcon (No Measure) Accumulate: 50 Strict Ring Dips 50 Strict Ring Rows 10 min cutoff Metcon Metcon (Time) 20 Burpee Box Jumps (24/20) 50 Cal Bike 20 Burpee C2B Pull-ups …
XS CrossFit – General CrossFit Weightlifting Metcon (No Measure) EMOM 10 Squat Snatch + OHS @ 75-80% rest as needed EMOM 10 Squat Clean + FS @ 75-80%
XS CrossFit – General CrossFit Metcon Metcon (AMRAP – Reps) In teams of 2 with 1 partner working at a time 6 min Bike for Calories 1 min rest 6 min Row for Calories 1 min rest 6 min 10m Sprints …
XS CrossFit – General CrossFit Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders () Metcon (Time) Ron’s Birthday Filthy 52 Option Complete filthy fifty with the a …
XS CrossFit – General CrossFit Skill-work 3 Position Clean + Jerk (5 x 1) Weightlifting Back Squat (4 x 3 (3 Rep Max))