September 10, 2021

Saturday September 11, 2021

XS CrossFit – General CrossFit Warm-up Metcon (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 @ 96+% 1 @ 98+% 1 @ 100+% *Go until failure, no more than 3 failed attempts. Weightlifting 3 Position Clean (Build in weight for 10 sets) High Hang …

September 9, 2021

Friday, September 10th, 2021

XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 500m Row 2 ROUNDS – 8 Good Mornings – 8 KB Deadlifts – 8 Back Extensions – 8 Scap Push-ups – 4 Barbell Clean Shrugs – 4 Barbell Muscle Cleans Workout Farewell to Sarah Bailey! Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Bo …

September 8, 2021

Thursday September 9, 2021

XS CrossFit – Barbell Club Warm-up Metcon (No Measure) 5-7 Strict Pullups 5/5 Jump Lunges 10 Empty Barbell Strict Press *3 Rounds, NFT Strength Overhead Squat 3×2 @ 70% 2×2 @ 80% 1×2 @ 85-90% Weightlifting 1 Strict Press – 2 Push Press This is a complex for max weight. Complete 5-7 working sets to find the heaviest weight o …

September 8, 2021

Thursday, September 9th, 2021

XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS – :45 AB – 10 Single DB Strict Press – 2 Wall Walks or :30 Overhead Hold – 20 Shoulder Taps – 10 Good Mornings Strength Shoulder Press (10-8-6-4*) *Build (Score is Weight) Workout Metcon (Time) 4 ROUNDS FOR TIME – 10 DB Push Press + Push Jerk (35/20 …

September 7, 2021

Wednesday, September 8th, 2021

XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 500m Row THEN… 2 ROUNDS – 8 Push-Up + Downward Dog – 8 Med Ball Squats – 8 Med Ball Push Press – 8 Box Jumps – 8 Band Lat Pull-Down Strength Metcon (No Measure) EVERY 3:00 x 3 SETS – 10-12 Wide Grip Bent Over Row* – 7-10 Kip Swings – 5-7 …

September 6, 2021

Tuesday, September 7th, 2021

XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS – 10 Air Squats to a Med ball – 25 Single Unders (2nd round DU) – 5 Scap Push-ups – 5 Push-ups – 10/10 Elbow Punches – 2 Inch Worms Strength Front Squat (10-8-6-4*) *Build (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 9 MI …

September 5, 2021

Monday, September 6th, 2021

XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 Rounds Of: – 200m Row – 30sec Plank – 6 Scorpions – 10 Hollow Rocks – 6 PVC pass through – 8 PVC Overhead Squats Metcon Kabul 13 (Time) For Time: 2021m Row -then- 13 Rounds Of: – 8 snatches @115/85 or 52/39kg – 26 AB-Mat Sit-ups Symbolism 2021m row fo …