Thursday January 9, 2020

Thursday January 9, 2020

Announcements

Complete these 4 steps if you’re doing the Nutrition Challenge.

1.) Go to this link and click “Register” or if you have a login on XSCrossFit.com you can use that username or email and password to login. http://xscrossfit.com/nutrition-challenge/

2.) After you login click on the “Profile Setup” text and fill out that form for your first 5 points.

3.) Sign up for a Body Fat Test starting on Saturday 1/11.
– Men’s Sign Up – http://xscrossfit.com/mens-body-fat-test-sign-up/
– Women’s Sign Up – http://xscrossfit.com/womens-body-fat-test-sign-up/
(if you can’t make a time listed on the sign up sheets email Alex with a time that works for you.)

4.) Challenge Seminar this Saturday 1/11 @ 1pm. If you can make it go to Saturday on Wodify app and click “Reserve” next to the Nutrition Challenge Seminar. (If you’re not sure about doing the Nutrition Challenge just show up to the seminar to get all the information)

Email Alex@XSCrossFit.com if you have questions

XS CrossFit – Barbell Club

Accessory Work

Metcon (No Measure)

Back Extensions x 5

GHD Sit-Ups x 10

Lunges x 10/10

*3 Rounds, NFT

Strength

Bench Press (5×5+)

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

Record reps at 80%

Weightlifting

Power Clean (Power Clean + Squat Clean (1+1))

Build in Weight, max out, up to 10 Sets.

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