Wednesday March 8th 2017

XS CrossFit – General CrossFit

Weightlifting

Squat Clean + Hang Squat Clean + Jerk

Work up to a heavy weight for the above complex, unbroken.

Bench Press (3-3-3-3-3+)

Work up to a heavy 3-rep bench press. On the 5th and final set go to failure, aiming for 5-10 reps.

Metcon

Metcon (AMRAP – Reps)

Perform 1 Tabata cycle (8 rounds of :20 sec work and :10 sec rest) For total reps, alternate between the following movements for a full :20 sec. each.

-Air squats [RX+: Pistols]
-Russian Twists (35/25#)
20 seconds of air squats, 10 seconds rest, 20 seconds of Russian twists, 10 sec rest, etc.

Only 8 rounds total, 4 rounds of each movement. 4 minutes total.