September 26, 2022
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-up

    Warm-up (No Measure)

    2 ROUNDS

     – 8 Air Squats

     – 8 Good Mornings

     – 5 BB Clean Deadlifts

     – 5 Empty Barbell Dip + Jumps (maintain a hook grip)

     – :30 EZ Row

    Strength

    Power Clean (6 x 2)

    EVERY 2:00 x 6 SETS*

    2 Power Cleans

    +

    2 Hang Squat Cleans

    *Build

    (Score is Weight)

    Workout

    A: Metcon (5 Rounds for reps)

    5 Rounds

     – 2:00 on the clock

        – 250/200m Row

        – Max Cleans*

     – 2:00 Rest

    *Rnd 1 – 135/95

    Rnd 2 – 155/105

    Rnd 3 – 175/115

    Rnd 4 – 195/125

    Rnd 5 – 215/135

    (Score is Cleans each Round)

    B: Metcon (5 Rounds for reps)

    5 Rounds

     – 2:00 on the clock

        – 250/200m Row

        – Max Cleans*

     – 2:00 Rest

    *Rnd 1 – 95/65

    Rnd 2 – 115/75

    Rnd 3 – 135/85

    Rnd 4 – 155/95

    Rnd 5 – 175/105

    (Score is Cleans each Round)

    C: Metcon (5 Rounds for reps)

    5 Rounds

     – 2:00 on the clock

        – 250/200m Row

        – Max Cleans*

     – 2:00 Rest

    *Rnd 1 – 35/35

    Rnd 2 – 55/45

    Rnd 3 – 75/55

    Rnd 4 – 95/65

    Rnd 5 – 115/75

    (Score is Cleans each Round)