October 11, 2023
by Alex Etzen
Announcements
Thank you to Merrick for running a fun Bourbon tasting last Friday evening. We had a nice turnout! I definitely learned a lot and appreciate Bourbon more!
XS CrossFit – Barbell Club
Warm-Up (No Measure)
100m Farmers Carry – Increase weight each round
10 Empty Barbell Snatch Grip Strict Press (behind the neck)
10 KB Suitcase DL
*3 Rounds, NFT
Strength
Snatch (Squat Snatch + Hang Power Snatch + Overhead Squat)
Build up to 85%, then do 5 Sets at 85%
Weightlifting
Straight Legged Deadlift (SUPERSET:
-3 Straight Legged Deadlifts
-5 Weighted Pull-Ups)
Should be super heavy, focus on form.
Superset with Weighted Push-Ups
Weighted Pull-ups
SUPERSET:
-3 Straight Legged Deadlifts
-5 Weighted Pull-Ups