by Alex Etzen
Announcements
In-house Team Competition
– I’ve been getting a lot of questions about this years in-house team comp. So here’s what you need to know and the link to sign up.
– It will be on Saturday August 13th from 8am to 4pm.
– Early sign up is $25 (by 7/20) and late sign up is $35 (by 7/31)
– All you have to do is sign up and we will build even teams of 4 people.
– If you haven’t done this event before it is a lot of fun! We go all out on making it have the feel of a high end competition but anyone can do it. This event will test the fittest athletes in the gym along with allowing new athletes to do great and not feel like they’re holding a team back.
– Talk to a coach with questions or email [email protected]
– Here is the link to sign up. https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=mMW0kwUhnWVP9dRl6QWY3Zrdn
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 400m Fat Bike
– 10 PVC Pass Throughs
– 8 Behind The Neck Press
– 6 Hanging Knee Raises
INTO…
1 ROUND
– 400m Fat Bike
– 10 PVC Around the World
– 8 High Hang Muscle Snatches
– 6 Kipping Knee Raises or T2B
Strength
Hang Power Snatch (8×2)
Every 90 Seconds x 8*
– 1 Snatch Deadlift
– 2 Hang Power Snatch
*Build
(Score is Weight)
Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
– 8 Toes to Bar
– 10 Hang Power Snatches (45/35) [RX+ 75/55]
*While P1 works through the AMRAP, P2 Bikes for 400m. Once P2 returns, switch.
(Score is Rounds + Reps)