August 27, 2023
by Alex Etzen
Announcements
Photos for competition.
https://albums.memento.com/XSTEAMCOMP2023/upload
XS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
– 100m Run
2 ROUNDS
– 8 PVC Pass Through
– 6 PVC Behind The Neck Push Press
– 4 Tempo Air Squats (32×1)
– 4 Alt. Groiners
into…
– 100m Run
2 ROUNDS
– 8 PVC Pass Through Alt. Lunges
– 6 PVC High Hang Muscle Snatches
– 4 PVC Snatch Balances
– 4 Alt. Scorpions
Strength
Hang Power Snatch (7 x Complex*)
Every 90 Seconds for 7 Rounds –
– 1 Hang Power Snatch
+
– 1 Hang Squat Snatch
*Build.
(Score is Weight)
Hang Squat Snatch
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES*
– 200M Run
– 2 Hang Squat Snatch (95/65) [RX+ 135/95]
*Add 1 Hang Squat Snatch after each full round. Ex: R1 = 2, R2 = 3, R3 = 4, and so on.
(Score is Rounds + Reps)
(200m Run = 1)