Wednesday, January 15th, 2020

Wednesday, January 15th, 2020

Announcements

Link to the Nutrition Challenge http://xscrossfit.com/nutrition-challenge/

If you still need to do your body fat test for the challenge please 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

Weightlifting

Bench Press (5-5-5-5-5+)

Take 90% of 1 RM barbell bench press

Set 1 – 5 Reps at 45% of 90%

Set 2 – 5 Reps at 55% of 90%

Set 3 – 5 Reps at 65% of 90%

Set 4 – 5 Reps at 75% of 90%

Set 5 – 5+ Reps at 85% of 90%

Use this calculator to make it easy.

http://xscrossfit.com/eforms/5-3-1-program-calculator/65/

Deadlift (1 x 10 for 3 rounds)

Perform 1 deadlift every 20 seconds 10 times for 3 rounds.

Take 90% of 1 RM Deadlift.

Round 1: 10 @ 65% of 90%

Round 2: 10 @ 75% of 90%

Round 3: 10 @ 85% of 90%

Rest enough to change weights between rounds. Enter the weight lifted for round 3 reps as your score.

Metcon

Metcon (AMRAP – Reps)

DOUBLE TABATA

Alternate:

-Plank

– Air squats
Score is total air squats for the double tabata (8 rds of ea for 16 total rds of 20 sec work, 10 sec rest)

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