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XS CrossFit – Barbell Club Metcon (No Measure) Dips (Box) x 5 DB Rows x 5/5 Split Jumps – 10/10 3 Rounds NFT Strength Front Squat (5×5+) 50%x5, 60%x5, 70%x5, 75%x5 and 80%x5+ Record reps at 80% Weightlifting Snatch Grip Deadlift (5×1 at 101-105% *Based off 1 RM Snatch) Snatch High Pull (Snatch High Pull + P. Sna …

XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) – 500m Row – 10 Good Mornings Weightlifting The CrossFit Total 2 (Total Weight) Clean (1 Rep Max) Bench Press (1 Rep Max) Overhead Squat (1 Rep Max) It is ok to work your OHS and Clean at the same time. To do this you setup a rack for your OHS then when you drop the bar you hit …

XS CrossFit – General CrossFit Warm-Up (No Measure) 20/15 Cal AAB 10/10 SA DB Press 10 Back Extensions 3R, NFT Strength Shoulder Press (seated) (7×4 @ 85%) All at the same weight (75-85%) Strength Axle Bar Deadlift (1×5 1×4 1×3 6×2 *Increase weight every set.) Accessory Work 50 KB Sumo DL High Pull 50 Empty BB Strict Press 50 R …

XS CrossFit – General CrossFit Warm-Up (No Measure) 100m pinch grip carry 5 Box Jumps (36″/30″/24″) 10/10 DB Hang Squat Snatch * 3 Rounds, not for time Strength Front Squat 3@75% 1@78% 3@75% 1@80% 3@75% 1@83% 3@75% 1@86% (+) Record heaviest single and your set of triples. Front Squat Weightlifting Snatch (3&#215 …

XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 Rounds – 100m Run – 8 Air Squats – 8 Good Mornings – 8 PVC Pass thrus – 8 Alt. Groiners – 8 Scorpions – 2 Inch Worms Metcon Jenny (AMRAP – Rounds and Reps) AMRAP in 20 minutes 20 Overhead Squats (45/35 lb bar) 20 Back Squats (45/35 lb bar) 400 …

XS CrossFit – General CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS – :45 Jumping Jacks – 8 Barbell Deadlifts – 8 Upright Rows – 8 Tuck-Ups Into… 2 ROUNDS – 8 Scap Pull-ups – 8 V-Ups – 4 Tall Jumps – 8 Alt. Elbow Punches Strength Power Clean (8 x 1) EMOM x 8 MINUTES 1 Power Clean + 2 Hang Power Clean *Build ( …

XS CrossFit – Barbell Club Warm-Up (No Measure) 3 Rounds, NFT: 7 Reverse Hypers 15 wall Balls 45 Sec. Handstand Hold/Nose to Wall Strength Bench Press (5@60% 5@65 5@70 3@75 3@80 3@85 x 2) Weightlifting Romanian Deadlift (10×3 @ 50-60% of DL *OK to Build) From the rack (mid thigh). 1 small step out from the rig. With straight, but soft, knees low …