Monday, February 19, 2020

Monday, February 19, 2020

Announcements

Here is the link to the Nutrition Challenge. Make sure to fill out the forms daily and check out the weekly Bonus.

Nutrition Challenge


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No more 8:30am class time. We’ll be looking to put that class back in during the summertime.
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XS CrossFit – General CrossFit

Weightlifting

Compare to 12/16/19. Goal is to beat your last 5+ by adding a little weight or more reps.

Back Squat (5×5+)

Take 90% of 1 RM Back Squat

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. WEEK #1

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

Metcon

A: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP Of:

– 4 Bar Muscle Ups

– 8 Alt. DB Snatches 75/55

– 12 Wall Balls 30# to 10′- 20# to 9′

OR

B: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP Of:

– 4 Burpee CTB Pull Ups

– 8 Alt. DB Snatches 50/35#

– 12 Wall Balls 20# to 10’/14# to 9″

OR

C: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP Of:

– 4 Burpee Pull Ups

– 8 Alt. DB Snatches 35/20#

– 12 Wall Balls 14# to 10’/10# to 9′

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