by Alex EtzenXS CrossFit – General CrossFit
James is the April Athlete of the Month! He has been a member at XS for 10 years! He’s hereconsistently at 5:15am. He always has a great personality and sense of humor to wake everyone up at 5:15am. When most people won’t run outside because it’s too cold, even in the middle of the day, he’s outside running in the dark during the coldest part of the day. All the coaches enjoy being your coach and we thank you for 10 years at XS!
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
– 20 Single Unders
– 2 Inchworm
– 3 Scap Push-Ups
– 6 Deadlifts
– 6 Upright Rows
– 8 Elbow Punches
Into…
1 ROUND
– 20 Double Unders OR Single-Single-Doubles
– 8 Push-Ups
– 8 Jumping Pull-Ups
– 5 Hang Muscle Cleans
– 5 Hang Power Cleans
Strength
Power Clean (7×2)
Every 90 Seconds for 7 Sets:
– 2 Power Cleans (TNG)*
*Build.
TNG – Touch and Go – Do not let go, re-grip or pause on the floor!
Try to get above your highest workout weight!
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
– 50 Pull-Ups
– 10 Power Clean (155/105) [RX+ 205/145]
– 75 Push-Ups
– 10 Power Clean (135/95) [RX+ 185/125]
– 150 Double Unders
– 10 Power Clean (115/75) [RX+ 155/105]
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)