by Alex Etzen
Announcements
The in-house team competition!
WOD #1 is posted! Here is a link to the event page.
https://xscrossfit.com/2023-team-competition/
Judge Sign Up!
Click on the link below to sign up to Judge/help at the In-house team comp. We really appreciate any help you can give. The event is from 8am to 4pm. You don’t need to be here for the full event in order to Judge or help with WOD setup. On the sign up you can list what time you’ll be there to help out.
https://xscrossfit.com/judge-sign-up/
No childcare on Wednesday.
XS CrossFit – Barbell Club
Warm-Up
3 minutes on a cardio machine, then
2 rounds NFT
10 muscle snatch
8/8 pause elbow punch
5 overhead squat
Weightlifting
Snatch Complex
1 set every 90 seconds for 7 sets
Snatch Complex:
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat
Build in weight
Compare to November 5, 2018
Strength – All
Deadlift
Work up to a heavy 3 rep touch and go. (NOT MAX)