07/13/2019

07/13/2019

Announcements

The teams are posted for the In-house team comp. Here is the link to the competition page.

2019 Team Competition


Try to get to know the people on your team. The First WOD will be posted Monday and all the WODs will need strategy and teamwork. It might be difficult to just wing it on Saturday.
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XS CrossFit – General CrossFit

Accessory Work

Metcon (No Measure)

Back Extension x 7

Bottom Up Kettlbell Press x 7/7

DB Flys – 7
3 Rounds NFT

Strength

Bench Press (5×5+)

50%x5, 60%x5, 70%x5, 75%x5 and 80%x5+

Record reps at 80%

Weightlifting

Hang Squat Clean (Hang Squat Clean + Jerk)

(3+1) at 60% and 65%

(2+1) at 70% and 75%

(1+1) at 80%

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