XS CrossFit – General CrossFit Weightlifting Metcon (Weight) Work to a heavy single 3 position Snatch – High Hang (Mid-Thigh) – Hang (Above Knees) – Below knees (do not touch the ground) RX+ Squat Snatch all reps Metcon Metcon (Time) 10-8-6-4-2 – HSPU – Shuttle run …
XS CrossFit – General CrossFit Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Women throw 14# to 10 feet, 55# for Push-press and SDHP, and box jumps at 18″ 1 min max reps at each movement Scor …
XS CrossFit – General CrossFit Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups This workout is designed to be completed at high intensity so that it is completed in under 6 min. The goal for today is to complete all 90 reps quickly. Scale and modify these movement as necessary. …
XS CrossFit – General CrossFit Weightlifting Clean Complex 15 minutes to establish a 1RM for the following complex: -1 deadlift -1 hang clean (pwr or squat) -1 squat clean from the floor -1 jerk The complex must be completed “touch and go” with no resting of the barbell on the floor between movements. Metcon Metcon (Time) For time: – 15 …
XS CrossFit – General CrossFit Gymnastics HSPU and HS Walk Work Spend no more than 15 minutes working on Handstand Push-ups and walking on your hands. Finish with 2 min. max effort HSPUs. Metcon Metcon (AMRAP – Reps) Tabata Intervals: -Row for calories -Hand release push-ups -Air squats Rest 3 minutes between movements. Perform 8 rounds of 20 sec. …
XS CrossFit – General CrossFit Metcon Metcon (Time) Darrens totally rad bday WOD With Pearl Jam playing 2 rounds for time – 8 alternating KB Snatch (53/35) – 2 BMU – 19 T2B – 73 Double unders – 400m run extra credit – drink a Miller High Life …
XS CrossFit – General CrossFit Weightlifting Thruster (3-3-3-3-3) Spend no more than 15 min. to find a max weight set of 3 thrusters starting from the ground. Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: -4 Overhead Squats (95/65#) -8 Bar Facing Burpees -16 AbMat Sit-ups RX+: -115/80# OHS -GHD Sit-ups …