Tuesday September 19, 2023
XS CrossFit – Barbell Club Warm-Up 3 Rounds 10 Behind the Neck Press 7 Kang squats 7 muscle snatches Weightlifting Snatch Balance (10 x 2 (Build)) Strength Front Squat (5 x 5 @75-80% (all at the same weight) ) …
XS CrossFit – Barbell Club Warm-Up 3 Rounds 10 Behind the Neck Press 7 Kang squats 7 muscle snatches Weightlifting Snatch Balance (10 x 2 (Build)) Strength Front Squat (5 x 5 @75-80% (all at the same weight) ) …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 SETS – 200m Row – 3 Inch Worm – 8 Hip Extension – 8 Push Ups – 10 Air Squats Strength The CrossFit Total (Total Weight) Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max) We are doing a Seated Shoulder Press today! Be sure to enter score …
XS CrossFit – General CrossFit Warm-Up (No Measure) 20/15 Cal AAB 10 Sumo DL High Pull 10 DB Strict Press 3R, NFT Strength Push Jerk (Build in weight, for 5×3 then do 3×2 at 80-85%) Strength Clean (Clean Complex: 1 Clean + 2 Hang Cleans + 1 Front Squat) Build in weight for a heavy complex for the day. Accessory Work 50 Dual KB Deadlifts 50 Emp …
XS CrossFit – General CrossFit Warm-Up 3 Rounds, NFT: 300m Ski 10 DB Incline Bench* 10/10 Weighted Overhead Walking Lunges *Increase weight ever round Strength Incline Bench Press (10×3 @ 80-85%) All sets at the same weight. Weightlifting Snatch (20 Minutes to build to heavy complex for the day. *Once you reach your max weight, max OHS before y …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 1 Round – 100m Run – 8 Scap Push-ups – 8 Step-ups – 8 Scap Pull-ups – 8 Deadbugs – 2 HSPU or Your Mod – 4 Box Jumps – 1 Rope Climb Metcon Falkel (AMRAP – Rounds and Reps) 25-Minute AMRAP of: 8 Handstand push-ups 8 Box Jump, 30″ 1 Rop …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2:00 Row 2 Rounds – 8 Squats to Med Ball – 8 BB Deadlifts – 8 BB Muscle Cleans – 8 BB Strict Press – 8 Scorpions Strength Front Squat (5 x 4) 5 Sets* – 4 Tempo Front Squats (32X1) *Build (Score is Weight) Remember Reading Tempo… 1st Number is ‘Down Port …
XS CrossFit – Barbell Club Warm-Up 3 minutes on a cardio machine, then 2 rounds NFT 10 muscle snatch 8/8 pause elbow punch 5 overhead squat Weightlifting Snatch (Snatch Doubles – Does not need to be touch and go. ) 2 at each percent: 50% 60% 70% 75% 80% 85% 85% 85% Strength – All Deadlift Spent 15-20 minutes to work up …