XS CrossFit – General CrossFit Skill-work Hang Power Snatch (5 x 5) Focus on cycling, increase weight as long as technique is maintained Weightlifting Push Jerk (4 x 8) Work up to a heavy set of 8. Last set should be between 60 to 65% of 1 rep max. …
XS CrossFit – General CrossFit Skill-work Hang Power Clean (5 x 5) Hook grip, no dropping the bar Weightlifting Bench Press (4 x 8) Work up to a heavy set of 8. Last set should be between 75 to 80% of one rep max. …
XS CrossFit – General CrossFit Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time cap: 20 minutes CrossFit Ga …
XS CrossFit – General CrossFit Metcon Metcon (Calories) 16 MINUTE EMOM: -MIN 1: Max. Calorie Row -MIN 2: 10 Walking lunges (alt. leg, 5 ea. leg) -MIN 3: Moderate Assault Airbike -MIN 4: Rest Score is total calories rowed for those 4 minutes. For the minutes on Assault Airbike just ride at a moderate pace using both arms and legs. Cool-Down 1. Crossov …
XS CrossFit – General CrossFit Metcon Metcon (Time) The Chelsea’s Birthday WOD!!! 5 ROUNDS FOR TIME: -33 Alternating Box Jumps (24/20″) -27 Power Snatches (75/55#) -10 Handstand Push-ups -60 Double-unders *Cash out: 21 Calorie Row each partner Except for the BJs and row, share the work as needed. Only one athlete working at a time and eac …
Announcements Come watch the Open announcement on the big screen at XS CrossFit this Thursday at 6pm. There will also be a few people doing the workout right after it’s announced. The Open workout will be the Friday WOD for the next 5 weeks. XS CrossFit – General CrossFit Metcon Metcon (Time) 15-12-9 REPS FOR TIME: -Toes-to-bar -Wall Ball shot …
XS CrossFit – General CrossFit Weightlifting Back Squat (7 x 5) Perform 7 sets of 5 back squats, all at 75% of your 1-rep-max BS. Metcon XS Benchmark (Time) – 500m Row – 40 Air Squats – 30 Sit Ups – 20 Push Ups – 10 Pull Ups – 500m Row …