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WODs

Tuesday, September 25th, 2018

XS CrossFit – General CrossFit

Metcon

Metcon (Calories)

Row Intervals

3 Sets of

90 Seconds on 30 Seconds rest

4 Sets of

60 Seconds on 45 Seconds rest

5 Sets of

30 seconds on 60 rest

Score is total calories- you must rack the handle after each row

Metcon

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP

30 Dubz- (2 for1 Singles)

12 Single Arm Thrusters- 6 each arm-50/35

12 Toes to Bar

September 24, 2018

XS CrossFit – General CrossFit

Accessory Work

12 Minute EMOM

8 Box Jumps (24/20)

8 Back Squats (50% of 1 RM)

8 Ab Mat Sit ups (14/10)

Metcon

XS Benchmark (Time)

– 500m Row

– 40 Air Squats

– 30 Sit Ups

– 20 Push Ups

– 10 Pull Ups

– 500m Row

Barbell

XS CrossFit – General CrossFit

Weightlifting

Muscle Snatch (5 x 3)

Work up in weight. Absolutely no re-bend of the knees. Pressing out is completely okay for this movement.

Heaving Snatch Balance (5 x 3)

Work up to a heavy set of 3 with good form.

Overhead Squat (3 x 10)

Work up to a heavy set of 10.

Barbell

XS CrossFit – General CrossFit

Weightlifting

Squat Clean & Jerk + Front Squat + Jerk (5 x (1 + 2 + 1))

All sets at 70% of 1 rep max C&J. This movement is a complex of 1 full squat clean and split jerk, followed by 2 front squats and 1 split jerk.

Bench Press (5-5-5-5-5+)

(5 @ 60%) – (5 @ 65%) – (5 @ 70%) – (5 @ 75%) – (5+ @ 80%)

September 21, 2018

Announcements

Here are the heat times for the 3 XS teams at Girls Gone RX, this does not include the floater which they will sign up for today.

Beautiful Disaster 8:30, 11:54, 2:50
Betty Boobs 10:15, 1:18, 4:00
Savage Hearts 10:45, 1:42, 4:20
.

XS CrossFit – General CrossFit

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
35 Minute Time Cap.

September 20, 2018

Announcements

Here are the heat times for the 3 XS teams at Girls Gone RX, this does not include the floater which they will sign up for today.

Beautiful Disaster 8:30, 11:54, 2:50
Betty Boobs 10:15, 1:18, 4:00
Savage Hearts 10:45, 1:42, 4:20
.

XS CrossFit – General CrossFit

1 Power Snatch + 1 Hang Squat Snatch (7×1)

Build and record heaviest set

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

250 meter row

10 Toes to Bar
Every 50 Meters is 1 Rep

September 19, 2018

XS CrossFit – General CrossFit

Metcon (Time)

1600 Meter Run

5 Minutes rest

800 Meter Run

2 Minutes rest

400 Meter Run

Running Clock

Max Push Ups in 2min

Hands and feet on plates