Saturday October 12, 2019

Saturday October 12, 2019

Announcements

Open shirt sign-up is in the gym. On the Women’s clipboard pick from a T-shirt, Tank. or Muscle Tank. Please try on a blank shirt if you’re not sure of your size.
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Open Teams
http://xscrossfit.com/wp-content/uploads/2019/10/Open-Teams.htm
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Submit your Open score at
https://games.crossfit.com
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XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

10 Suitcase DL

10 Weighted Good Mornings

5/5 KB Snatch

*3 Rounds, NFT

Strength

Shoulder Press (Build to a heavy single, then drop to 5×3 (70%))

Shoulder Press (5×3 (70%))

Weightlifting

Clean and Jerk (1 Set (60%), 1 Set (70%), 1 Set (80%), Build)

(2+1) – Two Cleans Plus One Jerk

After 80%, Build in Weight.

Record Heaviest Weight

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