Wednesday, October 18th, 2023

October 17, 2023
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-up

    Warm-up (No Measure)

    2 Rounds

    – 4/4 Leg Swings

    – 100 Run

    – 8 Alt. Groiners

    – 8 BB Clean Deadlifts

    – 8 BB Hang Muscle Cleans

    – 8 BB Front Squats

    – 2 Cat Cows

    Strength

    Squat Clean ((5@50%
    5@60%
    7@70%,
    7@80%,
    7@90%))

    After 2 Warm-up rounds of 5

    3 Rounds

    Every 40 Seconds for 7 Sets

    – 1 Squat Clean

    *Based off of 90% of Heavy 1-Rep.

    (Score is Weight)

    Second section of calculator!

    https://xscrossfit.com/5-3-1-calculator/

    Workout

    Metcon (AMRAP – Rounds and Reps)

    AMRAP X 8 Minutes

    – 100m Run

    – 10 Fat Bar Hang Power Cleans (75/55) [RX+ 115/75]
    – 100m Run

    – 5 Fat Bar Hang Squat Cleans (75/55) [RX+ 115/75]

    (Score is Rounds and Reps)