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XS CrossFit – General CrossFit Weightlifting Clean and Jerk (1-1-1-1-1RM) Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips SQUAT CLEANS!!!

XS CrossFit – General CrossFit Metcon L3: Metcon (AMRAP – Reps) LEVEL 3 9 MIN AMRAP: -12 Toes to Bar -9 Snatches (115/75#) -6 Box Jump Overs (30/24″) -3 Ring Muscle Ups MASTERS: 24/20″ Box and CTB Pull-ups MASTERS +: 95/65#, 24/20″ Box, and CTB Pull-ups. Metcon L2: Metcon (AMRAP – Reps) LEVEL 2 9 MIN AMRAP: -12 Anchored Toes to B …

XS CrossFit – General CrossFit Warm-up Spend at least 10 minutes working on mobility and flexibility using foam rollers, voodoo floss, lacrosse balls etc. Metcon Metcon (Time) 4 ROUNDS FOR TIME: -500m Row -2 Rope Climbs (15′) [RX+: legless] -100m Sprint *REST 3 MIN. BETWEEN ROUNDS Score is total time including rest. Each round should be performe …

XS CrossFit – General CrossFit Weightlifting Squat Snatch (1-1-1-1-1-1RM) Work up to a 1-rep-max squat snatch. Metcon Metcon (Time) FOR TIME: -10 Man Makers (30/15#) [40/20#] -20 Alt. DB Snatch (30/15#) [40/20#] -30 Burpees -40 Lunges, in place -50 AbMat Sit-ups -60 Double Unders (or 120 singles or 90 KR) [RX+] …

XS CrossFit – General CrossFit Warm-up Spend 10-15 minutes on calf, ankle, hip and shoulder mobilization. Use bands, foam rollers and lacrosse balls to increase range of motion and flexibility. Weightlifting 12 Minute Squat EMOM 12 MIN EMOM: -2 Back Squats @ 80-85% of 1RM Weightlifting Shoulder Press (3-3-3-3-3RM) Work to a 3-rep-max strict should …

XS CrossFit – General CrossFit Metcon Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups Women use 75% BW for Bench Press

XS CrossFit – General CrossFit Metcon Metcon (AMRAP – Reps) Level 3 AMRAP 10 – 15 Wall Balls – 30 KB Swing – 60 Double Unders Open – 20/14 to 10′ – 70/53 Masters – 20/14 to 10′ – 53/35 Masters+ – 14/10 to 10′ – 53/35 Metcon (AMRAP – Reps) Level 2 AMRAP 10 – 15 Wall Balls &#8 …