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WODs

Tuesday, December 26th 2017

XS CrossFit – General CrossFit

Strength

Weighted Pull-ups (6 sets of 4)

Any grip desired.

Build.

Score is heaviest 4 reps

Metcon

Metcon (Time)

15 Power snatch, 115/75

1000m row

15 Power snatch, 115/75

Barbell

XS CrossFit – General CrossFit

Weightlifting

Clean Pull (5 x 3)

Take these from the high hang position. Really focus on full extension through the hips and big shrug. Work up to 100% of your 1 rep clean.

Deadlift (5 x 5)

Build in weight. No touch and go. Any grip is fine.

Barbell

XS CrossFit – General CrossFit

Behind the Neck Push Press (5 x 5)

Snatch grip
Snatch grip and behind the neck. Focus on really using your body to heave the weight off your shoulders as opposed to only using your arms. Make sure knees flare out on your dip to keep you from dipping forward.

Overhead Squat (5 x 5)

Build up in weight. Be aggressive in heaving the weight off your shoulders to ensure full lockout before going down into your squat.

Friday, December 22nd 2017

XS CrossFit – General CrossFit

Metcon

12 DAYS OF CHRISTMAS (Time)

For Time:

-1 Jerk (135/95#)

-2 Front Squats (135/95#)

-3 Hang Cleans (135/95#)

-4 Box Jumps (30/24″)

-5 Slam Balls (40/30#)

-6 Pull-ups

-7 KB Swings (53/35#)

-8 AbMat Sit-ups

-9 Toes-to-Rings

-10 Deadlifts (135/95#)

-11 Wall Ball Shots (20# to 10’/14# to 9′)

-12 Burpees
This workout is performed just like the song…

On the first day of Christmas XS gave to me: (1 jerk)

On the second day of Christmas XS gave to me: (2 Front squats, 1 jerk)

On the third day of Christmas XS gave to me: (3 Hang cleans, 2 Front squats, 1 jerk)

The final round starts with 12 burpees and ends with 1 jerk.

Thursday, December 21st 2017

Announcements

Starting on January 1st we will be adding an 8:30am class and removing the 6:15am class. Please talk to a coach if you have any questions.

XS CrossFit – General CrossFit

Strength

Single arm DB shoulder to overhead (5 sets of 8 (each arm))

Build.

Metcon

Metcon (Time)

500m row

25 Dumbbell thrusters, 35/20 lbs.

25 Burpees

7 Bar muscle-ups or 21 Pull-ups

Rx+

use 50/35# DBs

Wednesday, December 20th 2017

XS CrossFit – General CrossFit

Strength

Pause Front Squat + Front Squat (5 x (2+1))

2 Pause front squats followed by 1 normal front squat. Pause at the bottom for 3 seconds. Work up in weight each set. Make sure to stay tight and active when you’re in the bottom of the squat.

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

10 Box jumps, 30/24”

10 Toes-To-Bar

Tuesday, December 19th 2017

XS CrossFit – General CrossFit

Strength

Incline Bench Press (5 sets of 3)

Build.

Incline Bench Press (Max effort @ 60% of today’s heaviest set of 3)

Metcon

Assault Baseline (Time)

60/40 cals Assault bike

50 Air squats

40 Sit-ups

30 Push-ups

20 Pull-ups

10 Burpees