Sunday January 12, 2020

Sunday January 12, 2020

Announcements

The Nutrition Challenge starts TODAY! Make sure to fill out and submit your daily form (Monday Day #1) at http://xscrossfit.com/nutrition-challenge/

If you’re doing the nutrition challenge or want to sign up last minute complete these 3 steps.

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.
– 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.
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XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

10 DB Bench Press

10 DB Suitcase DL

40-70 Sec. Nose to Wall Hold

*3 ROunds, NFT

Strength

Cluster (5@60%, 5@65%, 3@70%, 3@75%, 6×1@80%)

Weightlifting

Snatch Grip Deadlift (3@70%, 3@80%, 2@90%, 3×1@100-103%)

Build for 3 singles.

Percent based off Snatch max.

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