Sunday November 12, 2023

XS CrossFit – General CrossFit

Warm-Up (No Measure)

200m Ski

10 KB Suitcase Deadlift

7 Back Extensions

10 WallBall Situps

**3 Rounds, NFT

Strength

Deadlift (5@55%, 5@65, 5×1@80, 5×1@85, 5×1@90)

80, 85 and 90% are (1) rep every 40 seconds.

Record heaviest weight.

Weightlifting

Snatch Grip Push Press (Build for 10 Working Sets)

Snatch Grip Push Press + OHS (1+2)

Record Heaviest Weight Lifted

Accessory Work

Breakup as needed:

50/50 Overhead Walking Lunges

50 Push-Ups