Tuesday, October 10th, 2017

October 9, 2017
    by Alex Etzen

    XS CrossFit – General CrossFit

    Skill-work

    10-15 minutes working on double-under skills and drills.

    -Using speed balls: https://www.youtube.com/watch?v=pYy1AwnNT4g

    -Drills: https://www.youtube.com/watch?v=euNT2cN4pdc

    Tabata Double-under (AMRAP – Reps)

    Tabata Double-under
    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

    Tabata score is the least number of reps performed in any of the eight intervals.

    Metcon

    Metcon (Time)

    FOR TIME (12 MIN CAP):

    -50 Wall-ball shots (14#-9’/10#-9′) [20#-10’/14#-9′]
    -15 Cleans (95/65#) [135/95#]
    -50 Wall-ball shots

    -10 Cleans (135/95#) [185/135#]
    -50 Wall-ball shots

    -5 Cleans (155/105#) [225/155#]
    [RX+]
    Any clean variation is acceptable.

    Score is time if finished under 12 minutes. Reps not completed at time cap will be scored as seconds beyond 12:00.