April 2, 2021
by Alex Etzen
XS CrossFit – General CrossFit
Metcon
Metcon (No Measure)
10 KB Sumo DL High Pull
10 Wide Armed Push-Ups
10 Empty Barbell Backsquats Squats
*3 Rounds, NFT
Strength
Box Squat (5×4 at 85%)
Back squat to a box
Build in weight, then do 5×4 at 75-85%.
All sets at same weight – Should be heavy
Weightlifting
Power Clean (3@50%, 3@60%, 2@70%, 1@75%, 10@80-85%)
Percent’s based off Power Clean 1RM.
Super Set the set of (10) with Weighted Pushups
Push-ups (Weighted)
10×5