XS CrossFit – General CrossFit Skill-work High Hang Power Clean + High Hang Clean (5 x (2 + 2)) Hold onto the bar throughout. Start light and build up with focus on good technique Weightlifting Front Squat (4 x 10) All sets @ 60 %. Maintain a good lumbar at the bottom position since this is key to your clean. …
XS CrossFit – General CrossFit Metcon Score each workout separately. Rest 5 minutes between workouts. Metcon (Time) 21-15-9 Deadlift, 225/155 Wall Ball, 20/14 Rest 5 minutes (Your 5min rest starts on the next full Minute. If you finish WOD #1 at 6:23 your 5min of rest will start on 7min and you start WOD #2 at 12min. This will make it easier to log y …
XS CrossFit – General CrossFit Strength Z Press w/ Axle Bar (5 sets of 5) https://www.youtube.com/watch?v=-VpVQc5F7AI Build. Metcon Metcon (AMRAP – Reps) 4 Rounds of: 1 minute Max Box Jumps, 24/20″ Rest 1 minute 1 minute Plank Rest 1 minute 1 minute Max Assault Bike Cals Rest 1 minute Score is total Box Jumps + AAB Cals …
Announcements Here is a gallery of the photos Doug took! You all look amazing! You can download them with the download button to the right of the photo. http://www.douglaschapin.com/XSCrossfit-Memorial-Day-Murph-2017/n-rLtVcq/i-vr4vChS Since many people asked to pay for photos, if you would like to make a donation to Doug for the photos of yourself, …
Announcements Here is a gallery of the photos Doug took! You all look amazing! You can download them with the download button to the right of the photo. http://www.douglaschapin.com/XSCrossfit-Memorial-Day-Murph-2017/n-rLtVcq/i-vr4vChS Since many people asked to pay for photos, if you would like to make a donation to Doug for the photos of yourself, …
XS CrossFit – General CrossFit Weightlifting Power Clean (1 rep every 30 seconds for 10 minutes) Medium weight; 60-70% of 1-RM PC. Use same weight for all 20 reps. Metcon 1000m Row (Time) Max Effort 1000m Row …
XS CrossFit – General CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more about Murph click here …