Sunday May 19, 2019

Sunday May 19, 2019

Announcements

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
.

XS CrossFit – Barbell Club

Weightlifting

Snatch Balance (Snatch Balance + OHS (2+1))

Build Up to 90%, then do 2 sets of (2+1)

Snatch

40%/2, 50/2, 60/2, 65/2, 73/2, 80/2, 84/2, 81/1, 84/2, 87/1

Clean and Jerk

50%/2, 60/2, 65/2, 73/2, 80/2, 84/2, 81/1, 84/2, 87/1

Strength

Power Snatch (3×3@60%)

Back Squat (2×10@8)

Front Squat (2×10@7)

Glute-Ham Raises (3×10)

Use a weight in-hand as necessary and build.

Shoulder Press (4×8@8)

Weighted Pull-ups (3×5@6)

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