XS CrossFit – General CrossFit Metcon Metcon (6 Rounds for time) 3 Rounds – 3 min to complete 400m run – 3 min to complete 500m row Score each run and row Cool-Down Metcon (No Measure) Crossover symmetry recovery protocol 80 banded marchers (R+L=2) …
XS CrossFit – General CrossFit Gymnastics Metcon (No Measure) 4×10 Seated banded Lat-pull Sit under a pull-up bar with a band attached overhead. Pull quickly towards chest, hold for 3 seconds, then 3 seconds back to starting position. Combine bands as needed to achieve adequate resistance. If the tension is pulling athletes off the ground add …
XS CrossFit – General CrossFit Weightlifting 1 push press + 2 jerks Work up to a heavy single of this complex Metcon Metcon (AMRAP – Reps) AMRAP 7 – 7 Hang power clean – 6 OH Lunge – 5 Push-press RX (95/65) RX+ (115/80) …
XS CrossFit – General CrossFit Weightlifting High-Hang Snatch (1-1-1-1-1-1) Work to a heavy single squat snatch from the power position, not necessarily a max. Excellent article on the power position by one of the best coaches! http://boxlifemagazine.com/the-power-position-the-most-important-aspect-of-olympic-weightlifting/ Metcon Metcon (AMRAP &# …
XS CrossFit – General CrossFit Metcon Lurong Challenge Workout 3. 16 min time cap. Metcon (Time) LEVEL 3 Complete all rounds (10, 9, 8…3, 2, 1) -Hang Squat Clean Thrusters (95/65#) -Bar Facing Burpees Masters: 95/65# Masters+: 75/55# Metcon (Time) LEVEL 2 Complete all rounds (10, 9, 8…3, 2, 1) -Hang Squat Clean Thrusters (75/55#) -Bar Facing B …
XS CrossFit – General CrossFit Metcon Metcon (No Measure) EMOM x 10: -ODD MIN: 8 Snatch Balance (empty bar from rack) -EVEN MIN: 25 Double Unders (or 50 singles or 30 killer rope) Metcon Metcon (AMRAP – Reps) 4 MINUTE WINDOW… -35m/30f Calorie Row -AMRAP Pull-ups REST 4 MINUTES 4 MINUTE WINDOW… -35/30 Calorie Row -AMRAP Push-ups REST 4 MINU …
Announcements Sorry for the late announcement but there will not be Teens or Kids Crossfit classes this week! XS CrossFit – General CrossFit Metcon Metcon (Time) FOR TIME: -600m Run 4 rounds of: -12 Kettlebell Swings (53/35#) -6 Burpee Box Jumps (24/20″) -2 Rope Climbs (15′) -600m Run Start and finish …