September 21, 2022
by Alex Etzen
Announcements
Last chance to play XS Golf!
I have 3 tee times (12 spots) for 11:24, 11:33, & 11:42 at Heritage Eagle Bend Golf Club. Sign up below ASAP to get a spot. We only have a few spots left. You’ll pay at the course for your spot. I’ll put together the foursomes when we have a full list. Talk to Alex if you have any questions.
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XS CrossFit – Barbell Club
Accessory Work
Metcon (No Measure)
Seated Box Jumps x 5
Single Arm KB Snatch x 5
Single Arm KB Strict Press x 5
100m Pinch Grip Farmers Carry
3 Rounds – NFT
Strength
Back Squat (5×5+)
50%x5, 60%x5, 70%x5, 75%x5, 80%x5+
Record reps at 80%
Weightlifting
Hang Snatch (Hang Squat Snatch + Overhead Squat)
(3+1) at 60% and 65%
(2+1) at 70% and 75%
(1+1) at 80%