Saturday May 18, 2019

Saturday May 18, 2019

Announcements

We will be doing a spring cleaning at the gym next Saturday (May 18th) from 11am to 4pm and Sunday (May 19th) from 11am to 4pm. If you would like to help out feel free to show up or write your name on the whiteboard under what day you think you can make it. We’ll provide lunch!
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The Murph shirt sign up is on a clipboard in the gym! If you need to try it on we have blank shirts hanging in the gym. We’re adding a little battle of the sexes to the Murph shirts. What gender will order the most shirt? There will be a little prize with each shirt to the winners.
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You can now sign up for what class time you’re going to do Murph on Memorial Day. Click the top right menu button on the Wodify app >>> Class Schedule select 5/27 click “Reserve” next to the class time you’d like to go to. Only 30 spots per class so sign up soon and email Alex@xscrossfit.com if you have any problems.
– 6:30am
– 8:00am
– 9:30am (childcare is also at 9:30am)
– 11:00am
– BBQ at 12:30pm
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XS CrossFit – Barbell Club

Weightlifting

Split Jerk (1@40%, 1@50, 1@60, 1@68, 1@75, 1@81 )

Jerk with 3 Second Holt in Split.

Clean (40%/3, 50/3, 60/2, 65/1, 70/1, 75/1, 80/1)

Clean Pull + Power Clean (1+1)

Clean (87%/3, 90/3, 93/3, 97/3)

Clean Deadlift

Strength

Power Clean (3×3@70%)

Deadlift (4×2@8, 2×5@7)

Close-Grip Bench Press (2×10@7)

Place your hands ~14″ apart on the bar (as close as your wrists allow at the bottom) and execute a bench press.

Bench Press (3×5@7)

Incline Dumbbell Bicep Curl (3×10@6)

Execute a bicep curl, seated on a bench that is between 45 and 90 degrees.

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