07/14/2019

07/14/2019

Announcements

***WOD #1 IS POSTED***
Make sure to check out your team and start figuring out strategy for the In-house team comp. Here is the link to the competition page.

2019 Team Competition


The Heat Sheet will be posted tomorrow!
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XS CrossFit – General CrossFit

Accessory Work

Metcon (No Measure)

Dips (Box) x 5

DB Rows x 5/5

Split Jumps – 10/10
3 Rounds NFT

Strength

Front Squat (5×5+)

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

Record reps at 80%

Weightlifting

Snatch Pull (5×1 at 101-105%)

Snatch High Pull (5×3 at 95-101%)

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