– Open Seminars –
– Saturday (1/12) 1pm-2:30pm Open Seminar 1 of 6 (Pull Ups & Toes-To-Bar)
Join us for our Open Prep Seminars for the next 6 weeks on Saturdays from 1pm to 2:30pm. This is not a normal CrossFit class. Each week there will be multiple coaches focusing on specific movements and mental aspects of the Open. The cost will be $30 for all six or $10 for one Seminar. These were a big hit the last 2 year and we only have 40 spots available so sign up asap or tell a coach to sign you up. Here is a link for more info, you can also sign up and pay at this link. http://xscrossfit.com/event/toes-to-barpull-ups-training-vs-competition/
You can now sign up for a body fat test time along with signing up your team. Use the link below to go to the Team Body Fat Competition page.
Sign up and start putting your points in at https://MyFITNumber.com use discount code: xscrossfit2011.
Even during class please announce to the coach “This is for My FIT Number” before doing anything you are going to log. We have to change from coaching mode to judging mode to make sure you meet the standards and the weight is accurate.
XS CrossFit – Barbell Club
P: Back Squat (1×5 @ 9, 3×5 @8)
Warm-up to a working weight. @9 = could have done 1 more rep. @ 8 = 2 more reps. Put first set in comments.
P: Shoulder Press (3×5 @ 8)
Warm-up to a working set. @8 = could have done 2 more reps.
P: Power Clean (3×3 @ 8)
Back-to-back. Short reset ok.
W: Power Clean (3×3 @ 7)
Back-to-back. Short reset OK. @ 7 = could have done 3 more reps. Just harder than a warm-up.
W: Hang Squat Clean (3×3 @8)
Linked. @ 8 = could have done 2 more reps.