banner

WODs

Barbell

XS CrossFit – General CrossFit

Weightlifting

Drop Snatch (5 x 3)

Build. This is intended to be more of a warm up so don’t get too obsessed with max weight here.

Behind the Neck Push Press (5 x 1)

Snatch grip
Build to a 1 rep max for the day.

Snatch (5 x 2)

Build. No need for touch and go here. Completely okay to reset between reps.

Barbell

XS CrossFit – General CrossFit

Weightlifting

Back Squat (5 x 5)

Build in weight. No pause in between reps. Goal here is to complete your reps as quick as possible with good technique.

Bench Press (4 x 7)

All sets are at 80% of 1 rep max.

Friday, July 20th, 2018

XS CrossFit – General CrossFit

Metcon

Choose either A, B, or C version of the WOD.

1 round of “DT” is 12 deadlifts, 9 hang power cleans, and 6 shoulder-to-overhead.

A: Metcon (Time)

FOR TIME:

-200m Run

-2 Rounds of “DT” (95/65#)

-200m Run

-2 Rounds of “DT”

-200m Run

-2 Rounds of “DT”

-200m Run

B: Metcon (Time)

FOR TIME:

-300m Run

-2 Rounds of “DT” (135/95#)

-300m Run

-2 Rounds of “DT”

-300m Run

-2 Rounds of “DT”

-300m Run

C: Metcon (Time)

FOR TIME:

-400m Run

-2 Rounds of “DT” (155/105#)

-400m Run

-2 Rounds of “DT”

-400m Run

-2 Rounds of “DT”

-400m Run

Thursday, July 19th, 2018

XS CrossFit – General CrossFit

Skill-work

Choose either HSPU or HS walk for the challenge.

Handstand Pushups Progression

Spend 15-20 mins working on

Tripods

Handstand Kickups

HSPU to abmats

HSPU kipping

HSPU strict
Regardless of skill level every athlete should spend 2-3 minutes at each station.

Score max effort HSPU.

Handstand Walk

Score max reps as feet walked on hands.

Metcon

Metcon (Time)

3 ROUNDS FOR TIME:

-500m Row

-400m Run

Rest 3:00 between rounds

Wednesday, July 18th, 2018

XS CrossFit – General CrossFit

Metcon

Metcon (AMRAP – Reps)

“FIGHT CLUB”

3 Rounds, for total reps

-1 Minute Thrusters (95/65#)

-1 Minute Power Cleans (95/65#)

-1 Minute Box Jump Overs (24/20″)

-1 Minute Pull-ups

-1 Minute AAB Calories

-1 Minute Rest
From Comptrain.

Tuesday, July 17th, 2018

XS CrossFit – General CrossFit

Weightlifting

Metcon (No Measure)

EMOM x 10

-MIN 1-5: 3 Pwr Snatches

-MIN 6-10: 3 Pwr Clean and Jerks

All at 75-80% of 1RM Snatch
Use 1 bar at the same weight for all reps. Reset after each rep. Focus should be on good technique.

Metcon

Metcon (Time)

For Time:

27-21-15-9

-DB snatch, alt. arms (50/35#)

-Calorie Row

Monday, July 16th, 2018

XS CrossFit – General CrossFit

Metcon

Alex’s B-day WOD (Time)

7 Rounds Of:

– 15 Box Jumps (30/24″)

– 8 Wall Ball 2for1 @ (20# to 10’/14# to 9′)

– 7 Wall Ball @ (20# to 10’/14# to 9′)

– 200m Run (odd rounds run forward and even rounds run backwards)
In case of rain and mud:

ODD RDS: 250m row

EVEN RDS: 0.6k AAB