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XS CrossFit – General CrossFit Weightlifting Front Squat 5-3-3-1-1 Build to 1 rep Max Metcon Metcon (Time) For time: 21-15-9 Calories Air Assault Bike Pull Ups

XS CrossFit – General CrossFit Weightlifting Heaving Snatch Balance (5 x 5) Work up to a heavy weight with no missed reps. Looking for quality over quantity here. Overhead Squat (5 x 2) Establish a 2 rep max. …

XS CrossFit – General CrossFit Weightlifting Back Squat (5 x 5) Work up to 80%. On your last set, max out the amount of reps. Deadlift (5 x 5) Work up to 80 -85%. Max out for reps on your last set. Reset between reps. No touch and go. …

XS CrossFit – General CrossFit Metcon Moore (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 1 Rope Climb, 15′ Run 400m Max Rep Handstand Push-ups In honor of Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 To learn more about Moore click here Score is total number of HSPU performed. …

XS CrossFit – General CrossFit Metcon L3: Metcon (AMRAP – Rounds and Reps) Lurong WOD Level 3 AMRAP 14 MIN: -2 Squat clean and jerk (165/115#) -1 Ring muscle-up -4 Squat clean and jerk -2 Ring MU -6 Squat clean and jerk -3 Ring MU -8 Squat clean and jerk -4 Ring MU -10 Squat clean and jerk -5 Ring MU …etc. Continue increasing reps for each additi …

XS CrossFit – General CrossFit Metcon Stone to shoulder technique video: https://www.youtube.com/watch?v=3vu6DX8txr4 Metcon (AMRAP – Reps) AMRAP 4 MINUTES: -Max Reps Stone to shoulder Athletes pick the weight and object. Choose from med-balls, slam-balls, sand bags, or cement atlas stones. Object should be moderately heavy. Metcon Metcon (Time) …

XS CrossFit – General CrossFit Metcon Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch, 75# / 55# Box jump, 24″ / 20″ Thrusters, 75# / 55# Chest-To-Bar Pull-ups Rest OR Metcon Scale: Metcon (AMRAP – Reps) “Hope” Scaled 3 rounds: Perform AMRAP in 1 minute of eac …