by Alex Etzen
Announcements
For upcoming Events
Take a look at the Events page on XSCrossFit.com
List view – https://xscrossfit.com/events/
Month view – https://xscrossfit.com/events/month/
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Murph Shirts!
– The blank shirts are in the gym.
– Pick the blank shirt you want.
– Fill out the sheet.
– Put the shirt and sheet on a hanger.
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2:00 AAB or Row
2 Rounds
– :30 Butcher Block Stretch
– 5/5 Calf Raises on a Plate
– 5/5 Thoracic Spine Twist
– 8 Scap Pull-ups
– 8 Knee Raises
– 10 Band Pull Aparts
Skill
Hang Snatch (1×3)
Every 90 Seconds x 6 SETS*
– 1 Paused High Hang Snatch**
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– 1 Paused Above the Knee Hang Snatch
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– 1 Paused Below the Knee Hang Snatch
*Build.
**Pause for :02 in each position.
(Score is Weight)
Workout
Metcon (Time)
Amanda’s Birthday WOD!
FOR TIME
5 Rounds
– 1 x 2 Burpee/Pull-Ups [RX+ 1 Muscle Up]
– 7 Snatch (75/55) [RX+ 115/75]
– 8 Cleans (75/55) [RX+ 115/75]
– 8 Knee Raises [RX+ Toes to Bar]
– 34 Killer Ropes [RX+ Double Unders]
(Score is Time)
Goal 10-16 minutes.
Check 05/17/2021 for your time last year!