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WODs

Barbell

XS CrossFit – General CrossFit

Weightlifting

Behind the Neck Push Press (5 x 5)

Snatch grip
Build up to a moderate weight. Looking for no missed reps.

Squat Clean Thruster (5 x 3)

Build up to a heavy set of 3. Okay to drop in between reps.

Freedom Friday, October 27, 2017

XS CrossFit – General CrossFit

Metcon

Morrison (Time)

50-40-30-20-10

Wall-Ball Shots, 20#

Box Jumps, 24″

Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
Woman’s standard: 14# – 9′, 20″, 35#

35 minute time cap

Thursday, October 26, 2017

XS CrossFit – General CrossFit

Metcon

Lurong Level 3 – Raising The Bar Test (AMRAP – Rounds and Reps)

9 Minute AMRAP

8 Lateral Bar Hop Burpees

7 Cleans (135/95)

6 Front Rack Lunges (135/95)

5 Shoulder to Overhead (135/95)

Lurong Level 2 – Raising The Bar Test (AMRAP – Rounds and Reps)

9 Minute AMRAP –

8 Lateral Bar Hop Burpees

7 Cleans (95/55)

6 Front Rack Lunges (95/55)

5 Shoulder to Overhead (95/55)

Lurong Level 1 – Raising The Bar Test (AMRAP – Rounds and Reps)

9 Minute AMRAP

8 Lateral Bar Hop Burpees

7 Cleans (65/45)

6 Front Squats (65/45)

5 Shoulder to Overhead (65/45)

Wednesday, October 25, 2017

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

For time

600 M Run

10 Sit-ups

500 M Run

20 Sit-ups

400 M Run

30 Sit-ups

300 M Run

40 Sit-ups

200 M Run

50 Sit-ups

100 M Run
https://youtu.be/_HDZODOx7Zw

Also remember to keep your hips on the floor. If you chronically lift your hips on your Sit-ups, stretch your hip flexors.

Tuesday, October 24, 2017

XS CrossFit – General CrossFit

Metcon

L-1: Metcon (Weight)

10 Minute EMOM

Deadlift Ladder

2 Deadlifts each minute

Level 1

Starting weights 135/95

Increase weight by 5, 10 or 20# each minute.

Score is heaviest set of 2 rep deadlift.

L-2: Metcon (Weight)

10 Minute EMOM

Deadlift Ladder

2 Deadlifts each minute

Level 2

Starting weights 185/135

Increase weight by 10 or 20# each minute.

Score is heaviest set of 2 rep deadlift.

L-3: Metcon (Weight)

10 Minute EMOM

Deadlift Ladder

2 Deadlifts each minute

Level 3

Starting weights 265/185

Increase weight by 10 or 20# each minute.

Score is heaviest set of 2 rep deadlift.

Cool-Down

Time permitting… 20 minutes of ROM-WOD

Monday, October 23, 2017

XS CrossFit – General CrossFit

Weightlifting

Front Squat

5-3-3-1-1

Build to 1 rep Max

Metcon

Metcon (Time)

For time:

21-15-9

Calories Air Assault Bike

Pull Ups

Barbell

XS CrossFit – General CrossFit

Weightlifting

Heaving Snatch Balance (5 x 5)

Work up to a heavy weight with no missed reps. Looking for quality over quantity here.

Overhead Squat (5 x 2)

Establish a 2 rep max.