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 – General CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
– 1:00 Row or AB
– 8 Scap Pull-ups
– 8 Scap Push-ups
– 8 Russian KB Swings
– 8 BB Clean Deadlifts
– 8 BB Hang Muscle Cleans
– 8 BB Front Squats
– 2 Inch Worms
Strength
Squat Clean ((5@45%
5@55%
10@65%,
10@75%,
10@85%))
After 2 Warm-up rounds of 5
3 Rounds
Every 30 Seconds for 10 Sets
– 1 Squat Clean
*Based off of 90-95% of Heavy 1-Rep.If last week was easy, increase weight a little.
(Score is Weight)
https://xscrossfit.com/5-3-1-calculator/
Workout
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here