Friday January 27th 2017

January 27, 2017
    by Alex Etzen

    Announcements

    Open Prep Seminar #4 this Sunday at 11am. Double Unders and Pistols + Goals for the Open. Here is a link for more info about this Seminar https://xscrossfit.com/event/jump-ropepistols-goals/

    XS CrossFit – General CrossFit

    Weightlifting

    Metcon (Weight)

    Work to a heavy set of the following complex:

    Muscle Snatch + High Hang Squat Snatch + Snatch Balance

    Metcon

    CrossFit Games Open 16.3 (AMRAP – Reps)

    AMRAP 7 minutes

    10 power snatches

    3 bar muscle-ups

    Men use 75 lb.

    Women use 55 lb.

    OR

    Metcon

    CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

    AMRAP 7 Minutes

    10 power snatches

    5 jumping chest-to-bar pull-ups

    Men use 45 lb.

    Women use 35 lb.