Saturday January 18, 2020

Saturday January 18, 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

Metcon

Metcon (No Measure)

5-10 GHD Situps

5 Broad Jumps

10 Slam Balls

*3 Rounds, NFT

Strength

Push-ups (4×5)

Weighted Push-Ups

Start with these before backsquat and do in between sets.

Back Squat (3×10 at 75%)

Build in Weigh, then do 3 sets at 70-75%.

Weightlifting

Clean and Jerk (7 Sets at 85%)

Squat Clean + Split Jerk (1+1)

Build in Weight to 82-86%

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