XS CrossFit – Barbell Club Metcon Metcon (No Measure) 5 Seated Box Jumps 7/7 KB Snatches 100m Farmers Carry 3 Rounds – NFT Strength Back Squat (5/60% 5/65 5/70 5/75 5/80 3/85) Record reps at 90% Weightlifting Snatch ( Full Snatch + Hang Power Snatch ) (1+1)/60%, 65, 70, 75 5 x (1+1) at 80-85% …
XS CrossFit – Barbell Club Warm-Up (No Measure) 10 KB Sumo DL High Pulls 100m Farmers Carry 5-10 Weight Push-Ups 3 Round, NFT Strength Shoulder Press (5@65%, 5@75, 5@85, 3@90, 1+@92) Record max reps at 92% Weightlifting Box Squat (Build to a Heavy Single, then drop to 80% for 3×5) Back squat to a box Sumo Stance Box Squat (Record 3×5 …
XS CrossFit – General CrossFit Warm-Up (No Measure) 200m Ski 10 KB Suitcase Deadlift 7 Back Extensions 10 WallBall Situps **3 Rounds, NFT Strength Deadlift (5@55%, 5@65, 5×1@80, 5×1@85, 5×1@90) 80, 85 and 90% are (1) rep every 40 seconds. Record heaviest weight. Weightlifting Snatch Grip Push Press (Build for 10 Working Sets) Snatch …
XS CrossFit – General CrossFit Warm-Up (No Measure) 200m Row 5/5 Bulgarian Split Squats 10 C2 Crunches 3-5 Weighted Pullups 10 C2 Crunches *3 Rounds, NFT Strength Front Squat (5@65%, 5@75, 5@85, 3@90, 3×1@92%) Weightlifting Clean and Jerk (Build up to 80%, 5×1 at 80%) Accessory Work GHD Sit-ups (break-up as needed: 50 GHD Sit-Ups) …
XS CrossFit – Barbell Club Warm-Up (No Measure) 10 Romanian Deadlifts 30-50 Double Unders 10 Glute Ham Raises 3 Rounds NFT Strength Front Squat (5/55%, 5/65%, 5/75%, 3/80%, 3+/85%) 85% is 3+ reps Record number of reps at 85% Weightlifting Snatch Grip Deadlift (1 Rep Every 30 Seconds at 105% for 8 min.) …
XS CrossFit – General CrossFit Warm-Up (No Measure) Buy-In: 5 Min machine or run then, 2 Rounds 10 GHD 5 High Box Jumps 15 DB Flys Strength Bench Press (5@60%, 5@70, 5@80, 3@85, 1+@90) Weightlifting Power Clean ((3+1) Build in Weight for 5 working sets) Clean Pull + Power Clean Record Heaviest Set. Accessory Work Handstand Push-ups Max set of Strict HSP …
XS CrossFit – General CrossFit Warm-Up (No Measure) Buy-In: 5 Min machine or run then, 2 Rounds Hip Extensions x 15 Tricep Kick Backs x 10/10 Plate Front Raises x 10 Strength Deadlift (5/55%, 5/65%, 7×1/75%, 7×1/80%, 7×1/85%) 7×1 is 1 rep every 30 seconds Weightlifting Push Jerk (5×3 Build in Weight) Push Jerk …