Wednesday, February 12th, 2020

Wednesday, February 12th, 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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XS CrossFit – General CrossFit

Weightlifting

5-3-1: Bench Press (5-5-5-3-1+)

Set 1 – 5 Reps at 55% of 90%

Set 2 – 5 Reps at 65% of 90%

Set 3 – 5 Reps at 75% of 90%

Set 4 – 3 Reps at 85% of 90%

Set 5 – 1+ Reps at 95% of 90%

Use this calculator to make it easy. Week #2

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

5-3-1: Deadlift (3 RDS of 6, 1 rep every :40 sec)

3 Rounds of 6 Reps, 1 every :40 seconds

Set 1 @ 75% of 90% (Up and Down at same speed)

Set 2 @ 85% of 90% (Up and Down at same speed)

Set 3 @ 95% of 90% (Up and Down at same speed)

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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