XS CrossFit – General CrossFit Metcon Metcon (Time) For Time 500 M Row 25 Dumbell Goblet Squats (50/35) 20 Pull ups 15 Dumb bell Snatch (Alt) (50/35) 10 Mats Handstand Walk (60′) 15 Dumb bell Snatch (Alt) 20 Pull ups 25 Dumbell Goblet Squats (50/35) 500 M Row …
XS CrossFit – General CrossFit Metcon Annie on the Run – 400s (Time) For Time: 50 Double Unders 50 Situps 400mRun 40 Double Unders 40 Situps 400mRun 30 Double Unders 30 Situps 400mRun 20 Double Unders 20 Situps 400mRun 10 Double Unders 10 Situps …
XS CrossFit – General CrossFit Weightlifting Shoulder Press (5×1) Weightlifting Push Press (5×1) Weightlifting Push Jerk (5×1) Try to increase load on each of the 15 reps. …
XS CrossFit – General CrossFit Weightlifting Squat Clean (5 x 3) Pause at the knee for 2 seconds on the first rep. Normal reps from the ground on the last two reps. Back Squat (5 x 4 ) Work up in weight. …
XS CrossFit – General CrossFit Weightlifting Overhead Squat (4 x 5 @ 50-55% ) All sets at 50-55% of 1 rep max Snatch (4 x 3) Work up in weight. Pause at the knee for the first rep. Full snatch on the last two reps. …
XS CrossFit – General CrossFit Metcon Metcon (Calories) 18 Minute WOD 1 Minute Max Calorie Row 20 KBS (53/35) 20 Ski Jumps over KB Score is the calories rowed.
XS CrossFit – General CrossFit Metcon Metcon (Weight) 12 Minute EMOM Minute 1,4,7,10 100 M Sprint Minute 2,5,8,11 Complex of 1 DL, 2 Hang Cleans, 3 Push Press (60% – 70% of 1RM Clean) Minute 3,6,9,12 40 Double Unders The complex is to be done without letting go of the bar. Score is your weight for the complex. …