by Alex Etzen
Announcements
The Open Leaderboard is up!
Here is the link to view the Leaderboard.
https://xscrossfit.com/wp-content/uploads/2023/02/2023-Team-Open-Leaderboard.htm
XS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
– 6 Good Mornings
– 6 Push-Up to Pike
– 6 Alt. Samson Lunges
Into…
2 ROUNDS
– 4/4 Lateral Step-Ups*
– 4 BB Snatch Deadlifts
– 4 BB Hang High Pulls
– 4 BB Strict Press
*Switch to Box Jump Overs 2nd Round
Strength
Hang Power Snatch (7 Sets)
Every 90 Seconds x 7 Sets*
– 1 Snatch Deadlift
– 1 Snatch High Pull
– 1 Hang Power Snatch
– 1 Power Snatch
*Build
(Score is Weight)
Power Snatch
(Score is Weight from Above)
Workout
“BE MINE” (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
– 3 Power Snatches (75/55) [RX+ 115/75]
– 9 Box Jump Overs (24/20)
-Rest 2:00-
AMRAP x 4 MINUTES
– 2 Power Snatches (95/65) [RX+ 135/95]
– 6 Box Jump Overs (24/20)
-Rest 2:00-
AMRAP x 3 MINUTES
– 1 Power Snatch (115/75) [RX+ 155/105]
– 3 Box Jump Overs (24/20)
(Score is Total Rounds + Reps)