Thursday, February 7th 2019

Thursday, February 7th 2019

Announcements

The Body Fat Challenge second body fat test will be between the 16th & 20th. A link to sign up for times will be posted next week. View teams at the link below.
http://xscrossfit.com/wp-content/uploads/2019/01/Teams-Ahlletes-Scores.htm
.
Sign up for the Open and select XS CrossFit as your affiliate! If you want to participate on one of our in-house teams please sign up before Thursday 2/16. If you’re unsure about signing up feel free to talk to any coach. My short answer is GO FOR IT! Challenge yourself! Sign up at https://games.crossfit.com.
.
– Open Seminar #5 –
– Saturday (2/9) 1pm-2:30pm Open Seminar 5 of 6 (Handstand Push Ups/Handstand walk & Eating for Performance) Join us for our Open Prep Seminars for the next 2 weeks on Saturdays from 1pm to 2:30pm. Here is a link for more info, you can also sign up and pay at this link. http://xscrossfit.com/event/seminar-5-of-6-hspu-hs-walk-eating-for-performance/
.

XS CrossFit – General CrossFit

Metcon

Lurong – Resolution Chipper

L3: Metcon (AMRAP – Reps)

Level 3 (18-39)

10min AMRAP Of:

– 15 Snatches (115/75#)

– 20 Deadlifts (115/75#)

– 25 Box Jump Overs (30/24″)

– 20 Hand Release Push-ups

– 15 Thrusters (115/75#)
*Step ups NOT allowed

OR

L3M: Metcon (AMRAP – Reps)

Level 3 Masters (40-49) (50+)

10min AMRAP Of:

– 15 Snatches (95/65#)

– 20 Deadlifts (95/65#)

– 25 Box Jump Overs (24/20″)

– 20 Hand Release Push-ups

– 15 Thrusters (95/65#)
*Step ups NOT allowed

OR

L2: Metcon (AMRAP – Reps)

Level 2 (18-39)

10min AMRAP Of:

– 15 Snatches (95/65#)

– 20 Deadlifts (95/65#)

– 25 Box Jump Overs (24/20″)

– 20 Hand Release Push-ups

– 15 Thrusters (95/65#)
*Step ups allowed

OR

L2M: Metcon (AMRAP – Reps)

Level 2 Masters (40-49) (50+)

10min AMRAP Of:

– 15 Snatches (75/55#)

– 20 Deadlifts (75/55#)

– 25 Box Jump Overs (20/16″)

– 20 Hand Release Push-ups

– 15 Thrusters (75/55#)
*Step ups allowed

OR

L1: Metcon (AMRAP – Reps)

Level 1 (18-39) (40-49)

10min AMRAP Of:

– 15 Ground to Overhead (45/35#)

– 20 Deadlifts (45/35#)

– 25 Box Jump Overs (16/12″)

– 20 Knee Hand Release Push-ups

– 15 Thrusters (45/35#)
*Step ups allowed

OR

L1M+: Metcon (AMRAP – Reps)

Level 1 (50+)

10min AMRAP Of:

– 15 Ground to Overhead (35/15#)

– 20 Deadlifts (35/15#)

– 25 Box Jump Overs (16/12″)

– 20 Knee Hand Release Push-ups

– 15 Thrusters (35/15#)
*Step ups allowed

Leave a comment