XS CrossFit – General CrossFit Warm-Up (No Measure) 100m Pinch Grip Carry 5 HSPU (strict or Kipping) 7 Empty Barbell OHS 3 rounds, not for time. Strength Bent Over Row (Build in Weight) Build. Then do 5×10 at 80-85% Weightlifting 3 pos Power Snatch HH, LH, Grnd (Build in weight for 10 sets) 1 High-hang Power Snatch + 1 Low-hang Power Snatch + 1 …
XS CrossFit – General CrossFit Warm-Up Warm-Up (No Measure) 3 Rounds – :30 Row – 8 Alt. Single Arm KB Deadlifts – 8 Glute Bridge-Ups – 8 Deadbugs – 8 Good Mornings Strength Deadlift (5@50% 5@60% 7@70% 7@80% 7@90%) After 2 Warm-up rounds of 5 3 Rounds Every 30 Seconds for 7 Sets – 1 Deadlift *Based off of 9 …
XS CrossFit – Barbell Club Warm-Up (No Measure) 5-7 Strict Pullups 5/5 Jump Lunges 10 Empty Barbell Strict Press *3 Rounds, NFT Strength Back Squat 3×2 @ 70% / 80% 1 @ 85% 1 @ 90% 1 @ 95% 1 @ 100+% 1 @ 100+% 1 @ 100+% *Go until failure, no more than 3 failed attempts. Weightlifting 1 Strict Press – 2 Push Press This i …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2:00 Row or AB 2 Rounds – 10 Alt. Lunges – :30 Butcher Block Stretch – 8 PVC Overhead Squats to Med Ball – 8 Scap Push-ups – 8 Scap Pull-ups – 6 Kip Swings Strength Bench Press (1×5@50% 1×5@60% 1×3 @70% 1×3 @80% 1×3+ @90 …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 Rounds – 4/4 Leg Swings – 100 Run – 8 Alt. Groiners – 8 BB Clean Deadlifts – 8 BB Hang Muscle Cleans – 8 BB Front Squats – 2 Cat Cows Strength Squat Clean ((5@50% 5@60% 7@70%, 7@80%, 7@90%)) After 2 Warm-up rounds of 5 3 Rounds Every 40 Se …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 1 ROUND – 25ft Walking Leg Swings – 25ft Walking Heel to Butt – 25ft Toe Elevated Walk – 25ft Heel Elevated Walk – 25ft High Knees – 25ft Butt Kickers – 100m Run Metcon 5k Run (Time) Max Effort 5k Run Goal is at least Level 1 and Log it! 5k run cours …
XS CrossFit – Barbell Club Warm-Up 3 minutes on a cardio machine, then 2 rounds NFT 10 muscle snatch 8/8 pause elbow punch 5 overhead squat Weightlifting Snatch Complex 1 set every 90 seconds for 7 sets Snatch Complex: 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat Build in weight Compare to November 5, 2018 Strength – All Deadlift Work u …