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WODs

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

Olympic Weightlifting:
1. Press-In-Split: Build to a heavy set of 3.
https://www.catalystathletics.com/exercise/408/Press-In-Split/
6, 5, 4, 3
2. Clean DL + Clean at Knee + Front Squat + Jerk w/ 2 Second Hold (1+1+1+1):
1 Set at each percent: 40%, 50%, 60%, 65%, 70% – Rest 2-3 Minutes between sets.
3. Backsquat:
6@60%
5@68%
4@73%
3@78%
3@83%
1@87%
3@85%
1@90%

P: Back Squat (2×10@7)

P: Front Squat (2×10@8)

P: Shoulder Press (3×10@7)

P: Pin Press (2×10@9)

P: Bent Over Row (3×10@7)

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: Back Squat (2×10@7)

P: Front Squat (2×10@8)

P: Shoulder Press (3×10@7)

P: Pin Press (2×10@9)

P: Bent Over Row (3×10@7)

W: Metcon (Weight)

Press-In-Split: Build to a heavy set of 3.

https://www.catalystathletics.com/exercise/408/Press-In-Split/

6, 5, 3, 3

W: Metcon (Weight)

1 Clean DL + 1 Clean at Knee + 1 Front Squat + 1 Jerk w/ 2 Second Hold.

1 complex at: 40%, 50%, 60%, 65%, 70%

Rest 2-3 Minutes between sets.

W: Back Squat (6@60%, 5@68, 4@73, 3@78, 3@83,1@87, 3@85, 1@90%)

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-Split: Build to a heavy set of 3.
https://www.catalystathletics.com/exercise/408/Press-In-Split/
6, 5, 4, 3
2. Clean DL + Clean at Knee + Front Squat + Jerk w/ 2 Second Hold (1+1+1+1):
1 Set at each percent: 40%, 50%, 60%, 65%, 70% – Rest 2-3 Minutes between sets.
3. Backsquat:
6@60%
5@68%
4@73%
3@78%
3@83%
1@87%
3@85%
1@90%

P: Back Squat (2×10@7)

P: Front Squat (2×10@8)

P: Shoulder Press (3×10@7)

P: Pin Press (2×10@9)

P: Bent Over Row (3×10@7)

W: Metcon (Weight)

Press-In-Split: Build to a heavy set of 3.

https://www.catalystathletics.com/exercise/408/Press-In-Split/

6, 5, 3, 3

W: Metcon (Weight)

1 Clean DL + 1 Clean at Knee + 1 Front Squat + 1 Jerk w/ 2 Second Hold.

1 complex at: 40%, 50%, 60%, 65%, 70%

Rest 2-3 Minutes between sets.

W: Back Squat (6@60%, 5@68, 4@73, 3@78, 3@83,1@87, 3@85, 1@90%)

Friday, March 29th, 2019

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

Metcon

Reps: Metcon (Time)

“Champion”

For Becky Conzelman

2 ROUNDS:

-25 handstand push-ups

-20 deadlift (135/95)

-15 overhead squats (135/95)

-10 burpee box jump overs (24/20)

-800m run (or row, depending on WX)
Consider some prayers and possibly a donation to FaithRXd in her name.

www.faithrxd.com

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

P: Deadlift (Build to 1RM)

This is the final 1RM of this cycle for power liftring.

P: Reverse Grip Bench Press (3×10@7)

P: Farmer’s Carry (4x100m)

W: Metcon (Weight)

Snatch Push Press + Overhead Squat: (Percents based off your Snatch Grip Push Press)

6+1 @ 40%

5+1 @ 50%

4+1 @ 60%

3+1 @ 70%

2+1 @ 75%

1+1 @ 80%

W: Metcon (Weight)

1 Snatch Below Knee + 1 Snatch at Knee + 1 Snatch at Hip: (Reset after every Position)

40%

50%

60%

65%

70%

W: Metcon (Weight)

Jerk from Rack with a 2 Second Hold in Split:

2 @ 40%

2 @ 50%

2 @ 60%

2 @ 65%

2 @ 70%

2 @ 75%

2 @ 75%

Thursday, March 28th, 2019

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

Metcon

XS Benchmark (Time)

– 500m Row

– 40 Air Squats

– 30 Sit Ups

– 20 Push Ups

– 10 Pull Ups

– 500m Row

OR

XS Benchmark 2.0 (Time)

-50/35 Calorie Bike

-40 Lunges in place (Alt. Legs)

-30 V-ups

-20 Pull-ups

-10 Burpees

-50/35 Calorie Row

OR

XS Benchmark (Heavy) (Time)

– 500m Row

– 40 Back Squats (135/95#)

– 30 GHD Sit ups

– 20 Bench Press (135/95#)

– 10 Bar Muscle Ups

– 500m Row

OR

XS Benchmark (Gymnastics) (Time)

– 500m Row

– 40 Pistols (alternating legs, 20 ea. leg)

– 30 Toes-to-Bar

– 20 Handstand Push Ups

– 10 Ring Muscle Ups

– 500m Row

Wednesday, March 27th, 2019

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

Weightlifting

10: Bench Press (10RM)

THEN

5: Bench Press (5RM)

THEN

1: Bench Press (1RM)

THEN

5: Bench Press (5RM)

THEN

10: Bench Press (10RM)

Total: Metcon (Weight)

Add your weight of each Bench Press set (10-5-1-5-10 reps). ie: 75+90+100+90+75=430

Metcon

Metcon (AMRAP – Reps)

EMOM x 4:

MIN 1: Max calorie AAB

MIN 2: 15 Kettlebell Swings (53/35)

MIN 3: Max wall sit-ups

MIN 4: REST