by Alex Etzen
Announcements
Time to sign up for the Nutrition Challenge! The price will be $45. You’ll be able to say who will be on your 3 person team later.
– The Nutrition Challenge will be 12 weeks long and starting on January 9th.
– You’ll get a body fat test done at the start.
– 6 weeks will be logging everyday for points.
– You’ll get a 2nd body fat test done at 6 weeks.
– The next 6 weeks will be on your own trying to keep what you have started going.
– You’ll do a 3rd body fat test at the end of 12 weeks.
– We will have prizes for the top 3 person teams.
Talk to a coach if you have any questions.
XS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
– :30 AB (EZ Pace)
– 8 PVC Pass Throughs
– 8 Med Ball Front Squats
Into…
2 ROUNDS
– :30 AB (Mod Pace)
– 8 Alt. PVC Around-the-World
– 8 Med Ball Thrusters
Strength
Hang Power Snatch (7×1*)
EVERY 1:30 x 7 SETS*
– 1 Snatch Pull
+
– 1 Hang Power Snatch
*Start light and build to a moderate weight above your workout weight.
(Score is Weight)
Workout
“THE THREE WISELADIES” (Time)
3 ROUNDS FOR TIME
– 15 Hang Power Snatches (65/45) [RX+ 95/65]
– 25/20 Cal Bike
– 35 Wall Balls (14/10) [RX+ 20/14]
(Score is Time)