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WODs

06/02/2019

XS CrossFit – General CrossFit

Strength

Power Snatch (3×3@60%)

Back Squat (3×2@8, 2×2@9, 1×10@7)

“Score” 2×2.

Shoulder Press (6×2@8, 2×8@7)

“Score” 6×2

Weighted Pull-ups (4×3@8 + AMRAP (unweighted))

Record 4×3.

Weightlifting

Zots Press (6/5/4/3 Build to Heavy 3 for the day)

Press-in-Snatch

Snatch (40%/2, 50/2, 60/2, 65/2, 70/2, 75/3×2)

Snatch from box @knee

Clean and Jerk (40%/2, 50/2, 60/2, 65/2, 70/2, 75/3×2 )

CJ from box @ knee

06/01/2019

XS CrossFit – General CrossFit

Strength

Power Clean (3×3@60%)

Deadlift (2×2@8, 2×2@9, 5×1@8)

Bench Press (3×2@8, 8×1@8)

Incline Dumbbell Bicep Curl (3×5)

Execute a bicep curl, seated on a bench that is between 45 and 90 degrees.

Weightlifting

Split Jerk (6 reps/5/4/3 Build to Heavy 3 for the day. )

Press-in-Split

Clean (40%/50/60/65/70)

Clean below knee/knee + FS + Jerk w 2 Sec Hold (1+1+1)

Back Squat

5/68%, 4/73, 3/78, 3/83, 1/87, 3/85, 1/90 , 1/93

06/01/2019

XS CrossFit – Barbell Club

Strength

Power Clean (3×3@60%)

Deadlift (2×2@8, 2×2@9, 5×1@8)

Bench Press (3×2@8, 8×1@8)

Incline Dumbbell Bicep Curl (3×5)

Execute a bicep curl, seated on a bench that is between 45 and 90 degrees.

Weightlifting

Split Jerk (6 reps/5/4/3 Build to Heavy 3 for the day. )

Press-in-Split

Clean (40%/50/60/65/70)

Clean below knee/knee + FS + Jerk w 2 Sec Hold (1+1+1)

Back Squat

5/68%, 4/73, 3/78, 3/83, 1/87, 3/85, 1/90 , 1/93

Friday May 31, 2019

XS CrossFit – General CrossFit

Metcon

Duffy (Time)

2 Rounds for Time

50 Sit Ups

40 Pull Ups

30 Back Squats (135/95)

20 HSPUs

10 Front Squats (135/95)
Squats are from the rack.

This Firefighter Hero WOD is dedicated to Gerald Duffy, FDNY, Ladder 21, who was killed on September 11, 2001.

Gerard Duffy, 53, of Manorville, was part of the city fire department’s Ladder 21 in Manhattan. He is believed to have died after the collapse of the south tower.

05/30/2019

XS CrossFit – Barbell Club

Strength

Power Snatch (4×3@70%+)

Build as desired as long as technique is maintained.

Back Squat (2×5@7, 2×10@8)

Record 2×5 in comments.

Front Squat (2×10@8)

Shoulder Press (4×5@8)

Push Press (4×3@8)

Weightlifting

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

Build to a heavy set. Record Heaviest set.

Back Squat (Heavy Single, then drop to 85% for 3×3)

Push Jerk (4@75%, 3@80%, 2@85%, 1@90%)

Thursday May 30, 2019

XS CrossFit – General CrossFit

Metcon

Metcon (AMRAP – Reps)

EMOM x 4 Rounds

Min 1- 5 Dumbell Devil Presses (35/50)

Min 2-Max Double Unders

Min 3-Rest
Score the total # of Double Unders

Power Clean (10 x 5)

10 Minute EMOM of 5 touch and Go Power Cleans @55% of your 1 RM

Wednesday May 29, 2019

Announcements

Murph was amazing! Looks like we had about 108 participants. That beats the record of 101 from last year. The food at the BBQ was delicious! Thanks to everyone that brought something and to the people that stayed to help clean up. Big congratulations to Paul and Moriah!
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XS CrossFit – General CrossFit

Metcon

Metcon (Time)

For Time with a Partner

1 Mile Run or 2000 meter Row

THEN

20 Stone Over Shoulder -alternating

30 Tire Flips-Share

40 Burpees- alternating

50 Med ball Sit ups -alternating (facing each other)

60 Sledge Hammers to Tire-Share