XS CrossFit – General CrossFit Warm-Up Warm-Up (No Measure) – 10 Cal Ski Erg Into… 2 ROUNDS – 10 Med Ball Ground to OH – 8 PVC Pass Through – 6 Alt. Groiners Into… 1 ROUND – 5 PVC Snatch Deadlift – 5 PVC High Hang Muscle Snatch – 5 Med Ball Sit-ups Into… – 10 Cal Ski Erg Strength Hang Squat Snatch (5 …
XS CrossFit – Barbell Club Warm-up Metcon (No Measure) 10 Up Downs 10/10 SA DB Floor Bench Press 10/10 Step Ups *3 Rounds, NFT Strength Dumbbell Bench Press (5×5 = OK to Build or do all at a moderate to heavy weight.) Strength Box Squat (1×5 (50%), 2×4 (65%), 3×3 (75%), 3×3 (85%)) Back squat to a box *Sumo Stance A …
XS CrossFit – General CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND – 100m Run – 5 Scap Push-Ups – 5 Presses (Press) – 1 00m Run – 5 Hand Release Push-Ups – 5 Push Press (Dip/Drive/Press) – 100m Run – 5 Pike Push-Ups – 5 Push Jerks (Dip/Drive/Press Under/Land+Stand) Strength Shoulder Press (3&# …
XS CrossFit – General CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND – :30 Single Unders – 8 Alt Groiners – 8 Alt 90/90 Hip Rotations – :15/:15 Wall Calf Stretch* 2 ROUNDS – 30 Reps Jump Rope Complex** – 6 Elbow Punches → Muscle Clean – 6 Front Rack Press → Back Rack Press – 6 Air Squats → 6 BB Kan …
XS CrossFit – Barbell Club Warm-Up 3 minutes on a cardio machine, then 2 rounds NFT 10 muscle snatch 8/8 pause elbow punch 5 overhead squat Weightlifting Snatch Complex 1 set every 90 seconds for 7 sets Snatch Complex: 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat Build in weight Compare to November 5, 2018 Strength – All Deadlift Work u …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 SETS – :30 Row or AB – 10 Scap Push-Ups – 8 Barbell Deadlifts – 6 Barbell Upright Rows – 4 Strict Press Into… 1 SETS – :30 Row or AB – :10 Hand Stand Hold + 2 HSPU – 8 Barbell High Hang Muscle Cleans – 6 Elbow Punches – 4 Push …
XS CrossFit – General CrossFit Metcon Metcon (No Measure) 10 C2 Crunches 7/7 Seated DB Strict Press 10 DB Romanian Deadlifts **3 Rounds, NFT Strength Front Squat (5@60%, 5@70, 5@80, 3@85, 1+@90) Record total reps at 90% Weightlifting Squat Clean ((3+1) Build in Weight) Snatch Pull + Full Snatch (3+1) Record heaviest set …