Saturday January 11, 2020

Saturday January 11, 2020

Announcements

Complete these 3 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.)

Email Alex@XSCrossFit.com if you have questions

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

10 Good Mornings (Banded or Empty Barbell )

10 KB Suitcase DL Choose Weight)

100m Sprint

*3 Rounds, NFT

Strength

Front Squat (3×10 at 80%)

Build in weight, then do 10 sets of 3 reps at 75-80%.

Weighted Sit-ups (10×10)

10 Sets of 10 in between front squat reps.

Weightlifting

Deadlift (2×5@60%, 2×4@75%, 2×3@80%, 2×2@86%, 3×1)

3×1 to be performed at whatever percent you feel good with for the day.

OK to Sumo DL or Traditional DL.

Record Heaviest Lift.

Leave a comment