August 14, 2023
by Alex Etzen
Announcements
The in-house team competition!
The teams are posted! Here is a link to the event page.
https://xscrossfit.com/2023-team-competition/
XS CrossFit – Barbell Club
Warmup (No Measure)
7 Reverse Hypers
15 Slam Balls
45 Sec. Handstand Hold/Nose to Wall
*3 Rounds, NFT
Strength
Bench Press (5@60%
5@65
5@70
3@75
3@80
3@85 x 2)
Weightlifting
Romanian Deadlift (10×3 @ 50-60% of DL
*OK to Build)
From the rack (mid thigh). 1 small step out from the rig. With straight, but soft, knees lower the weight down the legs, maintaining a rigid back, until hamstrings are completely loaded then return to finished Deadlift position.