Tuesday June 13, 2023
XS CrossFit – Barbell Club Warm-Up 3 Rounds 15 bootstrappers 7 Kang squats 7 muscle snatches Weightlifting Snatch Balance (7 x 2 (Build)) Strength Front Squat (5 x 5 @75%)
XS CrossFit – Barbell Club Warm-Up 3 Rounds 15 bootstrappers 7 Kang squats 7 muscle snatches Weightlifting Snatch Balance (7 x 2 (Build)) Strength Front Squat (5 x 5 @75%)
XS CrossFit – General CrossFit Warm-Up Warm-Up (No Measure) 2 Rounds – 4 Cat Cows – 4 Alt. Groiners – 2 Inch Worms + Push-Up Into… 2 Rounds – 5 Med Ball Ground to Overhead – 5 Med Ball Glute Bridge-Ups – 5 Med Ball Sit-Ups – 3 Burpees Strength Bench Press (1×5@75% 1×3@85% 1×1+@ 95%) * …
XS CrossFit – General CrossFit Metcon Metcon (No Measure) 250m Row 10 DB Strict Press 10 Back Ext. *3 Rounds, NFT Strength Cluster (2@60%, 2@70%, 2@80%, 2@85%, 4×1@90%) Weightlifting Bent Over Row Build in weight. Should be controlled movement. Superset with GHD Metcon (No Measure) GHD (6×8) Superset with Clean Pulls …
XS CrossFit – General CrossFit Metcon Metcon (No Measure) 10 Banded (or empty Barbell) Good Mornings 10 DB Shoulder Press 10 Jumping Air Squats *3 Rounds, NFT Strength EMOM – Snatch, Clean, Deadlift (Weight) With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.) Start with an empty barbell and snatch for as lon …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2:00 Row or AB 2 Rounds – 8 Good Mornings – 4 PVC Pass Throughs – 4/4 PVC Around the World – 8 BB Clean Deadlifts – 8 BB Hang Cleans – 8 BB Strict Press Workout Hammer (Time) 5 Rounds For Time – 5 Power Cleans (135/95 lb) – 10 Front Squats (135/95 l …
XS CrossFit – General CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND – 500m Row – 6 Alt. Cossack Squats – 6 Alt. Groiners + Twist – 6 Bootstrappers – 6 Alt. Samson Lunges -Into- 2 Rounds – 5 Box Jumps – 5 Slow Air Squats – 5 Sit-ups Strength Overhead Squat (1×3 @70% 1×3 @80% 1×3+ @90%) * …
XS CrossFit – Barbell Club Accessory Work 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 …