October 19, 2022
by Alex EtzenXS CrossFit – Barbell Club
Accessory Work
Metcon (No Measure)
Hip Extensions x 15
Tricep Kick Backs x 10/10
Plate Front Raises x 10
3 Rounds NFT
Strength
Deadlift (5/55%, 5/65%, 7×1/75%, 7×1/80%, 7×1/85%)
7×1 is 1 rep every 30 seconds
Weightlifting
Push Jerk (5×3 Build in Weight)
Push Jerk with a 5 Second Pause in the Locked Out Standing Position
Record Heaviest Weight