Sunday June 9, 2019

Sunday June 9, 2019

Announcements

If you get a coffee you now have to insert a cup (stored on the side) then select your coffee. The cups of coffee are now bigger! Also check out what’s new in the vending machine.
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XS CrossFit – Barbell Club

Weightlifting

Zots Press (4×3 increase weight each set)

Press-In-Snatch

Snatch

3 reps : 50%, 60%, 70%

2 reps: 75%

1 rep: 80%, 83%, 85%

Front Squat (3@80%, 1@85%, 3@80%, 1@88%, 3@80%, 1@90%)

Strength

Romanian Deadlift (4×3@7)

From the rack (mid thigh). 1 small step out from the rig. With straight, but soft, knees lower the weight down the legs, maintaining a rigid back, until hamstrings are completely loaded then return to finished Deadlift position.

Bench Press (2×2@8, 4×1@9, 4×2@7)

Weighted Pull-ups (3×3@8, 2×5@8)

Select a band or weight that allows you to complete the reps.

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