Thursday August 3, 2023

August 2, 2023
    by Alex Etzen

    Announcements

    The in-house team competition!

    ONLY 7 total spots! Sign up ASAP. The early sign up price is $30 if you sign up before 8/1 and $40 if you wait until August to sign up. Use the link below to sign up.

    https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=mMW0kwUhnWVP9dRl6QWY3Zrdn

    It will be on Saturday, August 26th from 8am to 4pm.

    Just remember all you have to do is sign up and we’ll build teams for everyone.

    This competition is designed to push the most advanced athletes as well as allowing a new athlete to compete and help the team.

    Talk to a coach if you have any questions.

    XS CrossFit – Barbell Club

    Warm-Up (No Measure)

    100m Farmers Carry

    7 Push-Ups

    5 Box Jumps

    3 Rounds, NFT

    Strength

    Back Squat

    Wave:

    3@50%

    1@60%

    3@70%

    1@75%

    3@70%

    1@80%

    3@75%

    1@85%

    3@75%

    1@90%

    3@75%

    1@ 92+%

    3@75%

    1@94+%

    Back Squat

    Record 4×3 a5 75%

    Weightlifting

    Power Clean + Push Jerk ((2) Power Cleans + (1) Push Jerk)

    Build to 85-90% then do 5 sets.

    *Power Cleans do not need to be touch-and-go.