XS CrossFit – General CrossFit Warm-up 20/14 Cal Bike 10 Weighted Sit-ups 10 grip pushups *3 rounds, not for time Weightlifting Power Snatch + Hang Squat Snatch (3 sets at 65% 3 sets at 70% 3 sets at 75% 5 sets at 80%) Type the details of the weightlifting Strength Front Squat (Build in Weight) Record Heaviest Set of 3 If you fail before 10 …
XS CrossFit – General CrossFit Warm-Up 3 Rounds NFT 12/9 cal AB 8 RDL 7 muscle cleans 6 front squats Weightlifting Clean Complex 15 minutes find heavy Complex of Power Clean + Hang Power Clean + Squat Clean Into EMOM 8 min 1 complex @ 80-85 % Strength – All Single Arm Dumbbell Row 3 sets of 10 each arm – single arm DB row Single arm DB Upright …
XS CrossFit – General CrossFit Warm-Up Warm-Up (No Measure) 100m Run 2 ROUNDS – 10 Bootstrap Squats – 8 Scap Push-Ups – 6 Scap Pull-Ups 2 ROUNDS – 10 Banded Good Mornings – 8 Banded Bent Over Rows – 6 Band Pull Aparts 2 ROUNDS – 10 Air Squats to a Ball – 8 Kip Swings – 6 Knee Push-Ups 100m Ru …
XS CrossFit – General CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS – 8 Air Squats – 8 Alt. Groiners – 8 Good Mornings – 8 Alt. Stepovers Into… 1 ROUND – 6 Sit-ups – 6 Cossack Squats – 6 DB Hang Muscle Clean – 6 DB Stepovers Strength Back Squat (4×4) 4 Sets* – 4 Back Squats *Build (Score …
XS CrossFit – Barbell Club Warm-up 3 Rounds NFT 100m front rack KB carry 15 bootstrappers 15 KB swing Paused Front Squat (7 x 3 (3 second pause in bottom, build)) Hang Power Snatch (8 x 2 Build to a heavy double) Accessory Work 50 push ups 100 banded triceps pushdowns 50 DB Shrugs …
XS CrossFit – General CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS – 1:00 Bike (2nd Round Row) – 5/5 DB Bent Over Row – 10 Alt. Pike Shoulder Taps – 20 Ski Jumps Into… 2 ROUNDS – :30 AB (2nd Round Row) – 5/5 Single Arm Arnold Press – 5 Pike Push-Ups – 30 Single Unders (2nd Round Double Unders) St …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 Rounds – 1:00 Row or AB – 5 Bootstrappers – 5 KB Deadlifts – 5 Scap Pull-ups – 5 Kip Swings (2nd Round on Rings) – 5 Step Ups (2nd Round 5 Box Jumps) Metcon ANZAC Day in Australia PALMER (Time) 5 Rounds for Time – 2 Deadlifts (355/245) – 3 Ring M …