Thursday January 16, 2020

Thursday January 16, 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 – Barbell Club

Metcon

Metcon (No Measure)

10 Front Rack Lunges (Bar Only)

10 Strict Press in Split Position (Bar Only)

10 Good Mornings (Bar Only)

3 Rounds, NFT

Strength

Front Squat

3@75%

1@85%

3@75%

1@90%

3@85%

1@95%

3@85%

1@95%+

Record Heaviest Set

Weightlifting

Split Jerk (Build to a heavy single, then drop to 80% for 7×1)

Split Jerk (7×1 at 80%)

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