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WODs

Thursday April 4, 2019

XS CrossFit – Barbell Club

Weightlifting

Snatch (40%/5, 50/4, 60/3, 65/2, 70/3×2)

No Foot Movement

Weightlifting

Clean (40%/5, 50/4, 60/3, 65/2, 70/3×2)

No Foot Movement

Weightlifting

Split Jerk ( 40%/2, 50/2, 55/2, 60/3×2 )

Jerk-in Split

Strength

Pause Squat (3×5@8)

Hold a 2 second pause at the bottom (3 seconds if you count fast).

Back Squat (AMRAP)

Use your weight from the pause squats.

Metcon (Weight)

4x (3 strict press + 3 push press + 3 push jerk). Build

Bent Over Row (3×10@8)

4

Announcements

If you’d like to check out the final results to the Open teams here is the link
http://xscrossfit.com/wp-content/uploads/2019/04/2019-Team-Open-Leaderboard.htm
.

XS CrossFit – Barbell Club

Wednesday, April 3rd, 2019

Announcements

If you’d like to check out the final results to the Open teams here is the link
http://xscrossfit.com/wp-content/uploads/2019/04/2019-Team-Open-Leaderboard.htm
.

XS CrossFit – General CrossFit

Challenge

Toes-To-Bar ( Max set of toes to bar, without coming off the ba)

Metcon

FT: Metcon (Time)

For Time:

-100 Double Unders

Then 3 Rounds:

-10 Power Cleans (95/65)

-10 Alternating Front Rack Lunges 5L, 5R (95/65)

-10 Power Snatches (95/65)

Then:

-100 Double Unders

Tuesday, April 2nd, 2019

Announcements

If you’d like to check out the final results to the Open teams here is the link
http://xscrossfit.com/wp-content/uploads/2019/04/2019-Team-Open-Leaderboard.htm
.

XS CrossFit – General CrossFit

Challenge

2k Row (Time)

Max Effort 2k Row

Metcon

AMRAP: Metcon (AMRAP – Reps)

12 Min AMRAP

-5 Pull-ups

-10 Push-ups

-15 Air Squats

-1 Rope Climb (15′)

Monday, April 1st, 2019

Announcements

If you’d like to check out the final results to the Open teams here is the link
http://xscrossfit.com/wp-content/uploads/2019/04/2019-Team-Open-Leaderboard.htm
.

XS CrossFit – General CrossFit

Metcon

5K: Metcon (Time)

For time:

-5,000m run backwards

Barbell

Announcements

The end of Open Pot Luck/BBQ is this Sunday (3/31) from 1pm to 4pm. The final team standings will be announced along with prizes. Feel free to come even if you didn’t do the Open. Talk to a coach if you have any questions.
.

XS CrossFit – General CrossFit

P: Romanian Deadlift (5×5@8)

From the rack (mid thigh). 1 small step out from the rig. With straight, but soft, knees lower the weight down the legs, maintaining a rigid back, until hamstrings are completely loaded then return to finished Deadlift position.

P: Bench Press (4×10@8)

P: Weighted Pull-ups (3×8)

Use a weight or band that enbles you to do 8 strict pull-ups.

W: Metcon (Weight)

Press In Snatch (Sots Press): Build to a heavy set of 3

https://www.catalystathletics.com/exercise/95/Press-In-Snatch-Sots-Press/

6/5/4/3

W: Metcon (Weight)

Snatch from Box at Knees: Can stack weights instead of blocks.
2@40%

2@50%

2@60%

2@65%

2@70%

3×2@75%

W: Metcon (Weight)

Clean and Jerk from Box at knees:
2@40%

2@50%

2@60%

2@65%

2@70%

3×2@75%

Barbell

Announcements

The end of Open Pot Luck/BBQ is this Sunday (3/31) from 1pm to 4pm. The final team standings will be announced along with prizes. Feel free to come even if you didn’t do the Open. Talk to a coach if you have any questions.
.

XS CrossFit – Barbell Club

Olympic Weightlifting:
1. Press In Snatch (Sots Press): Build to a heavy set of 3
https://www.catalystathletics.com/exercise/95/Press-In-Snatch-Sots-Press/
6/5/4/3
2. Snatch from Box at Knees: Can stack weights instead of blocks.
2@40%
2@50%
2@60%
2@65%
2@70%
3×2@75%
3. CLean and Jerk from Box at knees:
2@40%
2@50%
2@60%
2@65%
2@70%
3×2@75%

P: Romanian Deadlift (5×5@8)

From the rack (mid thigh). 1 small step out from the rig. With straight, but soft, knees lower the weight down the legs, maintaining a rigid back, until hamstrings are completely loaded then return to finished Deadlift position.

P: Bench Press (4×10@8)

P: Weighted Pull-ups (3×8)

Use a weight or band that enbles you to do 8 strict pull-ups.

W: Metcon (Weight)

Press In Snatch (Sots Press): Build to a heavy set of 3

https://www.catalystathletics.com/exercise/95/Press-In-Snatch-Sots-Press/

6/5/4/3

W: Metcon (Weight)

Snatch from Box at Knees: Can stack weights instead of blocks.
2@40%

2@50%

2@60%

2@65%

2@70%

3×2@75%

W: Metcon (Weight)

Clean and Jerk from Box at knees:
2@40%

2@50%

2@60%

2@65%

2@70%

3×2@75%