XS CrossFit – General CrossFit GOAT Work Metcon (Time) Work on your weakness for 20 minutes. Please put 20:00 in time box and what you worked on in comments. Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: 10 Alt. DB snatches, 50/35 10 Burpees 30 Double-unders Scale up DB snatches if desired, put weights in comments. …
XS CrossFit – General CrossFit Michael (Time) 3 Rounds for time of: 800m Run 50 Back Extensions 50 Sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005. To learn more about Michael click here The WOD is with Hip Extensions NOT Back Extensions. Keep your back flat! Metcon …
XS CrossFit – General CrossFit Metcon Metcon (Time) 50/30 Cal AAB buy-in Then 21-15-9 Hang Squat Clean, 115/75 lbs. Ring dips (Rx+155/105)
Announcements Summer sale on Kill Cliffs! Get 2 Kill Cliffs for $4. XS CrossFit – General CrossFit Weightlifting EMOM x 3 minutes – 5 snatches Rest 3 minutes EMOM x 3 minutes – 3 snatches Rest 3 minutes EMOM x 3 minutes – 1 Snatch *Athlete’s choice, Power or Squat Snatch. Score heaviest weight for 5 reps, 3 reps and 1 rep. Snatch (5 reps EMOM x 3 minut …
XS CrossFit – General CrossFit Metcon Metcon (Time) 2k Row 200 Double-unders 2k Run
XS CrossFit – Teen CrossFit Accessory Work Warm-up (No Measure) Spend 10 minutes on Crossover Symmetry Protocol Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Deadlift (75% of 1RM) Hand Release Pushups Ab-Mat Situps …
XS CrossFit – General CrossFit Skill-work High Hang Snatch + Knee Snatch (5 x (2+1)) Build up in weight. No dropping the bar throughout the first 3 sets. Resetting between the high Hang and knee Hang cleans is allowed for the latter two sets. Weightlifting Overhead Squat (3 x 15) Build up in weight as heavy as possible. Gold standard is to be able …