XS CrossFit – Barbell Club
P: Back Squat (2×5 @ 9, 3×5 @ 8)
@ 9 = know that you could have done 1 more rep for a set. Put first 2 sets in comments.
P: Shoulder Press (3×10 @ 8, AMRAP @ -10%)
Put reps and weight for AMRAP in comments.
P: Power Clean (3×3 @8)
W: Power Clean (3×3 @ 7)
All sets at same weight.
W: Squat Clean (3-2-5 )
Build between sets. Rest between each rep as necessary. The weight for 5 should be a weight that you know you could lift twice in a row (i.e. @ 9)
W: Front Squat (3×10 @ 8, AMRAP @ -10%)
Take 10% off the weight used for the working set. Record reps and weight of the AMRAP in comments.