Tuesday, January 17th, 2023

January 16, 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

    Warm-up (No Measure)

    2:00 Row or AB

    2 Rounds

    – 8 Air Squats

    – 8 Scap Push-ups

    – 8 Good Mornings

    – 8 Back Extensions

    – 8 Cat/Cows

    Strength

    Bench Press (5-5-5-5-5+)

    5 Sets

    – 5 Bench Press with last set 5+

    Working up to 80% of 1RM

    (Score is Final Reps and Weight)

    Workout

    Metcon (AMRAP – Reps)

    AMRAP x 5 Minutes

    – 8 Back Squats* (135/95) [RX+ 165/115]
    – 10 Hand Release Push-Ups

    – Rest 2 Minutes –

    AMRAP x 3 Minutes

    – 6 Front Squats* (95/65) [RX+ 135/95]
    – 8 Hand Release Push-Ups

    *From the Floor

    (Score is Total Reps)