XS CrossFit – General CrossFit
Weightlifting
Incline Bench Press (5 x 5 )
Build in weight. This should be less than your 5 rep bench press.
Split Snatch (5 x 5)
The Buckland special.
WODs
Announcements
Sign up for the in-house team competition that’s on August 25th. Click on this link for more information or talk to a coach.
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XS CrossFit – General CrossFit
Weightlifting
Push Press (4 x 7)
Build.
Squat Clean Thruster (5 x 3)
This move is initiated by a squat clean and straight into a thruster. Build in weight. No need for touch and go. Okay to reset between each rep.
Announcements
Sign up for the in-house team competition that’s on August 25th. Click on this link for more information or talk to a coach.
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XS CrossFit – General CrossFit
Metcon
Metcon (Time)
For Time:
15-10-5:
-Russian Kettlebell Swings (53/35#)
-Toes to Bar
-50 Double-unders
-800 Meter Sandbag Run (50/35#)
-50 Double-unders
5-10-15:
-Russian Kettlebell Swings (53/35#)
-Toes to Bar
Announcements
Sign up for the in-house team competition that’s on August 25th. Click on this link for more information or talk to a coach.
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XS CrossFit – General CrossFit
Weightlifting
2 CLN + 2 FS + 2 PJ (6 x 6)
Every 90 seconds x 6:
-2 Power Clean + 2 Front Squats + 2 Push Jerks
All @ 75-80% of 1RM PWR CLN
Metcon
Metcon (Time)
FOR TIME:
-80 single arm DB hang clean & jerk (50/35#)
EMOM: 7 wall ball shots (20#-10’/14#-9’)
Wall ball shots start at 0:00
Alternate arms every 5 reps.
XS CrossFit – General CrossFit
Weightlifting
Back Squat (3-3-3-3-3RM)
Work up to a 3-rep-max back squat. At least 5 sets should be heavy, working sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 MINUTES:
-3 Ring Rows + 3 Ring Dips [3 RMU]
-6 Deadlifts (185/135) [225/155]
-12 AbMat Sit-ups [GHD SU]
[RX+]
XS CrossFit – General CrossFit
Metcon
Falkel (AMRAP – Rounds and Reps)
25-Minute AMRAP of:
8 Handstand push-ups
8 Box Jump, 30″
1 Rope Climb, 15′
In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005
To learn more about Falkel click here
Women use 24″ box.
XS CrossFit – General CrossFit
Weightlifting
Thruster 2RM (5-3-2-2-2RM)
Find 2-rep-max thruster from a rack.
Metcon
Metcon (AMRAP – Reps)
3:00 AMRAP
-18 Calorie Row
-18 Lateral Burpees over bar
-Max Thrusters (75/55)
Rest 3:00
3:00 AMRAP
-15 Calorie Row
-15 Lateral Burpees over bar
-Max Thrusters (95/65)
Rest 3:00
3:00 AMRAP
-12 Calorie Row
-12 Lateral Burpees over bar
-Max Thrusters (115/75)