Thursday November 7, 2019

Thursday November 7, 2019

Announcements

XS CrossFit Open Team & individual Leaderboards

2020 Open Leaderboards


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No General CrossFit class at 6:30pm or 7:30pm today (Thursday). We’ll be watching the Open announcement at 6pm. A few of us will be doing the Open WOD shortly after the announcement. If you need to get it done Thursday night feel free to join us. The Open WOD will be Friday’s WOD.
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The end of Open BBQ will be on Sunday, November 17th from 1pm to 4pm. We will give out awards for the top teams. Come hangout and celebrate being done with the Open. Bring some kind of food or drinks. Talk to a coach if you have any questions.
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XS CrossFit – Barbell Club

Metcon

Metcon (No Measure)

10 KB Suitcase DL

10 Incline Bench Fly’s with DB

3 Seated Box Jumps

3 Rounds, Not for time.

Build to a max height seated box jump.

Strength

Bench Press (Build in weight)

20 reps (Barbell Only)

5 reps,

5 reps,

4 reps,

4 reps,

3 reps,

3 reps,

20 reps (Barbell Only)

Record Heaviest set of 3.

Weightlifting

Sumo Deadlift (5×3 )

Warm up to weight, then keep the same weight for all 5 sets.

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