Saturday September 17, 2022

September 16, 2022
    by Alex Etzen

    Announcements

    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.

    XS Golf


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    XS CrossFit – General CrossFit

    Warm-up

    Metcon (No Measure)

    100m Farmers Carry- Increase weight each round

    10/10 Barbell Overhead Walking Lunges

    10 DB Bench Press – Increase weight each round

    *3 Rounds, NFT

    Strength

    Bench Press (5×5 at 75-85%)

    All at the same weight.

    Strength

    Muscle Snatch (5 x 3)

    Build in weight.

    Accessory Work

    DB Bulgarian Split Squats (10/10 each leg)

    -Superset with KB Press-

    KB Press (Bottom Up) (4 x 5/5 – Down and Back)

    5 Right Arm – Down and Back

    5 Left Arm – Down and Back
    -Superset with Bulgarian Split Squat-

    Record Heaviest Set