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WODs

Barbell

Announcements

Here is a link to check out the Open Teams and places after 18.4. http://xscrossfit.com/wp-content/uploads/2018/03/2018-Team-Open-Leaderboard.htm
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XS CrossFit – General CrossFit

Weightlifting

clean pull + power clean (5 x (2 + 1))

First two reps are clean pulls from the floor followed by a power clean. Build in weight.

Push Press (3, 3, 3, 1, 1, 1)

It’s time to assess our 1 rep max. Keep track of this one so that we can move forward with accurate percentages.

Friday, March 23rd 2018

Announcements

Here is a link to check out the Open Teams and places after 18.4. http://xscrossfit.com/wp-content/uploads/2018/03/2018-Team-Open-Leaderboard.htm
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XS CrossFit – General CrossFit

Rx: CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

S: Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 jumping chin-over-bar pull-ups

6 thrusters 65/45 lb

6 jumping chin-over-bar pull-ups

9 thrusters 65/45 lb

9 jumping chin-over-bar pull-ups

12 thrusters 65/45 lb

12 jumping chin-over-bar pull-ups

15 thrusters 65/45 lb

15 jumping chin-over-bar pull-ups

18 thrusters 65/45 lb

18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

M-Rx: Crossfit Games Open 18.5 Masters (55+) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 chin-over-bar pull-ups

6 thrusters 65/45 lb

6 chin-over-bar pull-ups

9 thrusters 65/45 lb

9 chin-over-bar pull-ups

12 thrusters 65/45 lb

12 chin-over-bar pull-ups

15 thrusters 65/45 lb

15 chin-over-bar pull-ups

18 thrusters 65/45 lb

18 chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

M-S: Crossfit Games Open 18.5 Masters Scaled (55+) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 45/35 lb

3 jumping chin-over-bar pull-ups

6 thrusters 45/35 lb

6 jumping chin-over-bar pull-ups

9 thrusters 45/35 lb

9 jumping chin-over-bar pull-ups

12 thrusters 45/35 lb

12 jumping chin-over-bar pull-ups

15 thrusters 45/35 lb

15 jumping chin-over-bar pull-ups

18 thrusters 45/35 lb

18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Thursday, March 22nd 2018

Announcements

Here is a link to check out the Open Teams and places after 18.4. http://xscrossfit.com/wp-content/uploads/2018/03/2018-Team-Open-Leaderboard.htm
.

XS CrossFit – General CrossFit

Metcon

Athletes may start at any AMRAP. Rest 2 minutes between AMRAPs.

Metcon (AMRAP – Rounds and Reps)

6 minute amrap:

250m row

10 air squats
Rest 2 minutes between AMRAPs.

Metcon (AMRAP – Rounds and Reps)

6 minute amrap:

200m run

10 Slam Ball 40/30
Rest 2 minutes between AMRAPs.

Metcon (AMRAP – Rounds and Reps)

6 minute amrap:

30 Double-unders

15 Sit-ups

5 Push-ups
Rest 2 minutes between AMRAPs.

Wednesday, March 21st 2018

Announcements

Here is a link to check out the Open Teams and places after 18.4. http://xscrossfit.com/wp-content/uploads/2018/03/2018-Team-Open-Leaderboard.htm
.

XS CrossFit – General CrossFit

Strength

Bench Press (5 sets of 8)

Build.

Metcon

Metcon (No Measure)

EMOM x 16 minutes (4 Rounds):

Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups

Minute 2: 12 Box Jumps (24/20)

Minute 3: 7 Power Snatches (75/45) + 7 Overhead Squats (75/45)

Minute 4: 12/9 Calorie Row
Choose weights and movement variations that allows you to complete the work within at least :45-:50 seconds

Tuesday, March 20th 2018

Announcements

Here is a link to check out the Open Teams and places after 18.4. http://xscrossfit.com/wp-content/uploads/2018/03/2018-Team-Open-Leaderboard.htm
.

XS CrossFit – General CrossFit

Weightlifting

Hang Squat Clean (2 reps EMOM x 10 )

Metcon

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP

10 KB swings, 53/35#

10 Goblet squats, 53/35#

Accessory Work

Single Arm Dumbbell Row (3 sets of 10)

3 sets of 10 each arm – single arm DB row

Monday, March 19th 2018

XS CrossFit – General CrossFit

Strength

Front Squat (6 sets of 3 on the 1:30 sec interval)

Build.

Metcon

Metcon (No Measure)

Every 3 minutes for 18 minutes (6 rounds)

5/3 Strict Pull Ups

5 Front squats, 115/75 lbs.

15/12 cal bike/row

Rx+

3 Bar muscle-ups

5 Front squat, 155/105 lbs.

15/12 cal bike/row
Alternate rounds of bike/row. Scale reps/weight as needed, each round should take between 2:00 – 2:30.

Barbell

Announcements

Here is a link to check out the Open Teams and places after 18.3. http://xscrossfit.com/wp-content/uploads/2018/03/2018-Team-Open-Leaderboard.htm
.

XS CrossFit – General CrossFit

Weightlifting

Muscle Snatch (3, 3, 1, 1, 1, 1)

FInd a heavy single for a muscle snatch. Keep each other honest and call out your partner if you see a rebend of the knee.

Power Snatch + Hang Squat Snatch (5 x (1 + 1))

Type the details of the weightlifting
Build in weight. Try and hold onto the bar throughout the complex. Okay to reset between reps for the last couple of sets.