XS CrossFit – General CrossFit
1 Power Clean + 1 Hang Squat Clean (8X1(complex))
Warm up to 80% of your 1RM clean. Reduce weight to 65-75% for complex. Attempt to perform all sets at the same weight. Take a minimum of 90 seconds rest between each set.
Romanian Deadlift (3X3)
From the rack (mid thigh). 1 small step out from the rig. With straight, but soft, knees lower the weight down the legs, maintaining a rigid back, until hamstrings are completely loaded then return to finished Deadlift position.
All sets at 50-60% of 1RM Deadlift.
Strict Pull-ups (2X max sets)
Two sets of max rep pull-ups. If you have more than 10 strict pull-ups, add weight. Enter total reps. Enter weight in comments.