Sunday July 28, 2019

Sunday July 28, 2019

XS CrossFit – General CrossFit

Accessory Work

Metcon (No Measure)

200m Row (Max Effort)

Hip Extensions x 10

Bottom Up KB Walk x 60′
3 Rounds NFT

Strength

Deadlift (5/50%, 5/65%, 10×1/72%, 10×1/77%, 10×1/82%)

10×1 sets are 1 every 20 seconds

Weightlifting

Press in Jerk (Press-in-Jerk + Split Jerk (1+3))

Build for 5 working sets, then do 3 sets at the heaviest weight.

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