XS CrossFit – General CrossFit Metcon Three Wise Men Tribute (3 Rounds for reps) “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben” Complete as many rounds and reps as possible in 4 minutes of: 1 …
XS CrossFit – General CrossFit Strength Back Squat (10-10-10-10-10) Score heaviest 10 reps Here is a good goal to shoot for each set 45%-50%-55%-65%-75% of 1RM. Accessory Work Metcon (No Measure) Reverse Tabata hollow rock holds: 10 seconds work/20 seconds rest x 8 rounds …
XS CrossFit – General CrossFit Metcon Metcon (Time) 50 Cal row 50 Toes to bar
Announcements Check out the Friday Night Lights event page on XS Website. Sign up and event info also on the whiteboard in the main gym. https://xscrossfit.com/event/friday-night-lights/ . XS CrossFit – General CrossFit Weightlifting Metcon (AMRAP – Reps) EMOM x 6 minutes 5 Thusters, 105/65 lbs. Rx+135/95 Metcon Metcon (Time) 40/25 cal AAB buy-in th …
XS CrossFit – General CrossFit Gymnastics Perform 1-5 reps EMOM x 10 minutes of one of the following… – Ring muscle-ups – Bar muscle-ups – Strict chest to bar pull-ups – Strict pull-ups Muscle-ups (Perform 1-5 reps EMOM x 10 minutes) Bar Muscle-ups (Perform 1-5 reps EMOM x 10 minutes) Strict Chest-To-Bar Pull-ups (Perform …
XS CrossFit – Teen CrossFit Push Press (5-5-3-3-3-1-1-1) Metcon (AMRAP – Rounds and Reps) 18 min AMRAP 12 push press (50% 1RM) 6 Burpee Box Jumps 3 Shuttle Runs
XS CrossFit – General CrossFit Weightlifting High Hang Clean + Front Squat (4 x (2 +1)) Type the details of the weightlifting Build up in weight. High Hang Cleans are received in the squat position. Floor Press (5 x 5) Build up in weight. Take these from the rack and make sure to have a spotter. …