January 20, 2023
by Alex Etzen
Announcements
Here is the Nutrition link. Make sure to log your points for each day and the bonus points for the week.
https://xscrossfit.com/nutrition-challenge/
XS CrossFit – General CrossFit
Warm-up
Metcon (No Measure)
200m Row (increase pace every round)
10 Jumping Air Squats
10 Push-Ups
*3 rounds, NFT
Weightlifting
Clean Complex
15 minutes find heavy Complex of
Power Clean + Hang Power Clean + Squat Clean
Into
EMOM 8 min
1 complex @ 80-85 %
Strength
Split Jerk
7 x 2 (build)
Accessory Work
Metcon (No Measure)
Partition as needed:
50 Handstand Shoulder Taps
40 GHD Sit-ups
30 Ring Dips