02/09/2019

02/09/2019

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
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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.
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– 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/
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XS CrossFit – General CrossFit

P: Metcon (Weight)

Pause Deadlift: 5×3@7
Start the lift, pause 1″ after the break for 2 seconds and continue.

P: Bench Press (5×5@8)

P: Power Snatch (3×3@8)

P: Weighted Pull-ups (3×5@8)

Use a band to a weight that would enable you to comfortably to 7 pull-ups for the first set.

W: Metcon (Weight)

4x (Power snatch + OHS + 3 Zots press) @ 6
@6 = warm-up. Use a weight that you can complete the Zots presses with.

W: Metcon (Weight)

10 x (Snatch pull + hang power snatch + hang squat snatch) @ 8

W: Snatch Grip Deadlift (5×3@8)

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