XS CrossFit – Barbell Club Warm-Up (No Measure) 3 Rounds, NFT: 10 Floor Bench 10 Strict T2B 10 Jumping Squats Strength Back Squat (5/55%, 5/65%, 3/75%, 3/80%, 3+/85%) Last set at 85% is a 3+ max Record number of reps at 85% Weightlifting Power Snatch (Power Snatch + 2 OHS) 20 minutes to build for a heavy single. …
XS CrossFit – General CrossFit Warm-Up (No Measure) 200m Ski Back Extensions x 10 DB Flys x 10 Dips x 10 3 Rounds NFT Strength Bench Press (5/55%, 5/65%, 3/75%, 3/80%, 3+/85%) 85% is a 3+ max Record number of reps at 85% Weightlifting Squat Clean (Build to Heavy Single for the day) Max out, no more than 3 fails Record heaviest s …
XS CrossFit – General CrossFit Warm-Up (No Measure) 200m Row Romanian Deadlifts x 5 C2 Crunches x 14 Seated DB Strict Press x 7 3 Rounds NFT Strength Front Squat (5×5+) 50%x5, 60%x5, 70%x5, 75%x5 and 80%x5+ Record reps at 80% Increase % if over 10 reps. Weightlifting Muscle Snatch Superset with Weighted Pull-Ups 5×3@ 40 …
XS CrossFit – Barbell Club Warm-Up (No Measure) Buy in: 5 Min Bike, Row, Ski, Run -then- 2 Rounds: 10 KB Sumo DL High Pull 10 Empty BB Strict Press 10 Empty BB or Banded Good Mornings Strength Deadlift (50%x5, 60%x5, 10×1 @ 70%, 10×1 @ 75%, 10×1 @ 80%) 10×1 Deadlifts are 1 every 20 seconds. Weightlifting Push Jerk ( …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 Rounds – 200m Row – 8 Alt. Groiners – 8 BB Clean Deadlifts – 8 BB Hang Muscle Cleans – 8 BB Front Squats – 8 Kipping Knee Raises – 2 Cat Cows Strength Squat Clean ((5@50% 5@60% 7@70%, 7@80%, 7@90%)) After 2 Warm-up rounds of 5 3 Rounds Eve …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2:00 Row or AB 2 Rounds – 10 Alt. Step-ups – :30 Butcher Block Stretch – 8 PVC Overhead Squats to Med Ball – 8 Scap Push-ups – 8 Wall Ball Thrusters – 6 Sit-ups Strength Bench Press (1×5@50% 1×5@60% 1×3 @70% 1×3 @80% 1×3+ @ …
XS CrossFit – General CrossFit Warm-Up (No Measure) 200m Row 10 C2 Crunches 10 KB Suitcase DL *3 Rounds, NFT Strength Front Squat 3×2 @ 70% / 80% 1 @ 85% 1 @ 90% 1 @ 95% 1 @ 100+% 1 @ 100+% 1 @ 100+% *Go until failure, no more than 3 failed attempts. Weightlifting 3 Position Clean (Build in weight for 10 sets) High Hang + K …