XS CrossFit – General CrossFit Weightlifting Work to a 1-rep-max for the following lifts in no particular order. Try to work efficiently and use no more than 5 sets after warming up each lift. Thruster (1-1-1-1-1RM) Bench Press (1-1-1-1-1RM) Hang Power Snatch (1-1-1-1-1RM) …
XS CrossFit – General CrossFit Metcon Metcon (Time) LEVEL 3 2 Rounds for Time: Opens -500 Meter Row -40 Goblet Squats at 53/35 lbs. -30 Wall Sit Ups -20 Deficit Push Ups (on 45/25# plates) -10 Strict Pull Ups OR Metcon (Time) LEVEL 2 2 Rounds for Time: Opens -500 Meter Row -40 Air Squats -30 Wall Sit Ups -20 Push Ups -10 Pull Ups OR Metcon (Time) LEVEL 1 1 Round for …
XS CrossFit – General CrossFit Metcon Metcon (Time) 4 ROUNDS FOR TIME: -20/15 Calorie Row -200m Run -40 Double Unders (or 80 Single Unders or 60 Killer Rope) -2 Minutes Rest Spend some time going over proper rowing and double under technique before the workout. With 2 minutes rest between rounds the goal should be maximum intensity and effort for ea …
XS CrossFit – General CrossFit Weightlifting 10 Minute EMOM EMOM for 10 minutes perform: -2 Squat Snatch @ 75-80% of your 1 rep max Metcon Metcon (AMRAP – Rounds and Reps) 10 MIN AMRAP: -10 Russian Kettlebell Swings (53/35#) -10 Burpees -10 1 Arm KB Overhead Squat (53/35#) Russian KBS are to eye level. For the KB OHS do 5 with 1 arm then 5 wit …
XS CrossFit – General CrossFit Metcon Metcon (Time) For Time: (strict 12 min cap) -100 Double Under -25 Toes-to-bar -25 Deadlifts (225/155#) -50 Box Jump Overs (24/20″) 12-22 Minutes: 10 minutes to establish a 1-rep-max hang power clean. Scale the Metcon accordingly. If you finish the Metcon prior to 12 minutes your time is your score, then rest …
XS CrossFit – General CrossFit Gymnastics Metcon (No Measure) Spend some time trying to combine different movements on the bar – Knee raise + Pull-up – K2E + C2B – T2B + BMU Goal is to better understand how the basic kip is related to each movement and learn better body control. Metcon Metcon (AMRAP – Reps) The Rance Rynn totall …
Announcements The gym will be CLOSED to the public/members after the 6:15 class on Thursday this week, and will resume classes as normal on Friday. Please be aware that 9:30 through 7:30 classes will be cancelled this Thursday! Please watch out for the 2x4s! CONCRETE IS COMING!!! XS CrossFit – General CrossFit Weightlifting Push Press (3-3-3-3-3r …