April 30, 2021

Saturday May 1, 2021

XS CrossFit – General CrossFit Metcon Metcon (No Measure) 200m Row 10 Hand Release Push-Ups *10/10 Overhead Barbell Lunges 3 Rounds, NFT *Increase weight every round Strength Front Rack Lunge (6×4 at 80%) Build in weight, then do 6×4 at 80-85%. Base percentages off your Curtis P. Weightlifting Power Clean (5@50%, 5@60%, 3@70% …

April 29, 2021

Friday, April 30th, 2021

XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 Rounds – 100m Run – 10 Barbell Deadlifts – 10 Barbell Hang Muscle Cleans – 10 Barbell Strict Press – 10 Bootstrappers Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK… Build to a Moderate 3-Rep G2OH* *Athlete can either Power Clean & Jerk or Snatch …

April 28, 2021

Thursday, April 29th, 2021

XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 Rounds – 10 Good Mornings – 20 Double Unders – 10 Barbell Bent Over Row – 10 Air Squats – 10 Back Extensions Strength Deadlift (3×5) 1×5 @ 60% 1×5 @ 65% 3×5 @ 70% *Base percentages off 5-Rep Heavy. (Score is Weight) Workout Metcon ( …

April 28, 2021

Thursday April 29, 2021

XS CrossFit – Barbell Club Warm-up Metcon (No Measure) 200m Row 5 Seated Box Jumps 10 Empty Barbell Strict Press *3 Rounds, NFT Weightlifting Curtis P (Build to a Heavy Complex for the day.) – Clean – Lunge Left – Lunge Right – Jerk 20 Minutes to establish. Accessory Work Metcon (No Measure) Complete in any way/any order: 600m Farmers …

April 27, 2021

Wednesday, April 28th, 2021

XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 Minute Row or AAB 2 ROUNDS – 10 Scap Pull-ups – 10 Scap Push-ups – 10 Air Squats to a Med Ball – 2 Inch Worms Workout Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats …

April 27, 2021

Wednesday

XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 Rounds – 100m Run – 10 Barbell Deadlifts – 10 Barbell Hang Muscle Cleans – 10 Barbell Strict Press – 10 Bootstrappers Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK… Build to a Moderate 3-Rep G2OH* *Athlete can either Power Clean & Jerk or Snatch …

April 26, 2021

Tuesday, April 27th, 2021

XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 Rounds – :30 AAB @ EZ Pace – 3 Inchworms – 14 Shoulder Tap – 7 DB Deadlift Into‚Ķ. 2 Rounds – :15 AAB @ Mod Pace – 7 Scap Push-Ups – 7 Burpees Strength Metcon (AMRAP – Reps) EMOM x 12 MINUTES MIN 1 – :40 Shoot Throughs MIN 2 – :40 Me …