WODs

XS CrossFit – General CrossFit

Skill-work

Hang Power Snatch + Hang Snatch (5 x (2+2))

No resetting between reps. Build up while maintaining good technique.

Weightlifting

Bench Press (4 x 10)

All sets at 60 – 65% of one rep max. Give yourself enough rest between sets to make sure you get all the reps without breaking up the set.

XS CrossFit – General CrossFit

Skill-work

High Hang Power Clean + High Hang Clean (5 x (2 + 2))

Hold onto the bar throughout. Start light and build up with focus on good technique

Weightlifting

Front Squat (4 x 10)

All sets @ 60 %. Maintain a good lumbar at the bottom position since this is key to your clean.

XS CrossFit – General CrossFit

Metcon

Score each workout separately. Rest 5 minutes between workouts.

Metcon (Time)

21-15-9

Deadlift, 225/155

Wall Ball, 20/14
Rest 5 minutes

(Your 5min rest starts on the next full Minute. If you finish WOD #1 at 6:23 your 5min of rest will start on 7min and you start WOD #2 at 12min. This will make it easier to log your time for each WOD.)

Metcon (Time)

3 Rounds of:

15 Burpees

15 Toes to Bar
Rest 5 minutes

(Your 5min rest starts on the next full Minute. If you finish WOD #2 at 19:13 your 5min of rest will start on 20min and you start WOD #3 at 25min. This will make it easier to log your time for each WOD.)

Metcon (Time)

3 rounds of:

40 Air Squats

4 Rope Climbs, 15ft
There is a check point that each WOD needs to be completed by.

WOD #1 – 8min Cut

WOD #2 – 21min Cut

WOD #3 – 34min Cut

If you complete the first WOD in 7min and start WOD #2 at 12min that would give you 9min to complete WOD #2 or you get cut off by 21min.

XS CrossFit – General CrossFit

Strength

Z Press w/ Axle Bar (5 sets of 5)

https://www.youtube.com/watch?v=-VpVQc5F7AI
Build.

Metcon

Metcon (AMRAP – Reps)

4 Rounds of:

1 minute Max Box Jumps, 24/20″

Rest 1 minute

1 minute Plank

Rest 1 minute

1 minute Max Assault Bike Cals

Rest 1 minute
Score is total Box Jumps + AAB Cals

Announcements

Here is a gallery of the photos Doug took!   You all look amazing! You can download them with the download button to the right of the photo.

http://www.douglaschapin.com/XSCrossfit-Memorial-Day-Murph-2017/n-rLtVcq/i-vr4vChS

Since many people asked to pay for photos, if you would like to make a donation to Doug for the photos of yourself, you can use this link below. Or drop off cash/check to XS CrossFit if you like. Big thanks to Doug! We really appreciate the photos!

https://www.paypal.me/chapin  <--use to donate to Doug for the photos

XS CrossFit – General CrossFit

Strength

Overhead Squat (5 sets of 4)

Build.

Metcon

Metcon (AMRAP – Rounds and Reps)

11 minute AMRAP:

50 Double-unders

10 Dumbbell Overhead Squats, single arm

6 Ring Muscle-ups
DB OHS weight is athlete’s choice. Scale RMU as necessary. Post DB weight to comments.

Announcements

Here is a gallery of the photos Doug took!   You all look amazing! You can download them with the download button to the right of the photo.

http://www.douglaschapin.com/XSCrossfit-Memorial-Day-Murph-2017/n-rLtVcq/i-vr4vChS

Since many people asked to pay for photos, if you would like to make a donation to Doug for the photos of yourself, you can use this link below. Or drop off cash/check to XS CrossFit if you like. Big thanks to Doug! We really appreciate the photos!

https://www.paypal.me/chapin  <--use to donate to Doug for the photos

XS CrossFit – Teen CrossFit

Weightlifting

Deadlift (5-5-5-3-3-1-1-1)

Metcon

Metcon (Time)

Using 40% of 1RM Deadlift

10 Rounds for time

15 Deadlifts

15 Pushups

20 Minute Time Cap

XS CrossFit – General CrossFit

Weightlifting

Power Clean (1 rep every 30 seconds for 10 minutes)

Medium weight; 60-70% of 1-RM PC. Use same weight for all 20 reps.

Metcon

1000m Row (Time)

Max Effort 1000m Row