August 14, 2016
by Alex Etzen
Announcements
Sign up and pay for the XS CrossFit in-house partner pound-for-pound competition. Check out the competition page for details on why you want to be one of the first 20 to sign up. Here is the link and make sure you follow all the directions.
https://xscrossfit.com/event/xscrossfit-pound-for-pound-partner-in-house-competition/
Kids and Teen classes are back to the normal days and times. Mon, Wed & Thursdays Teens @ 4:30pm & Kids @ 5:30pm.
XS CrossFit – General CrossFit
Weightlifting
Snatch + Overhead Squat complex (5 x 1 + 3)
Work to a max weight for the following complex:
-1 Snatch + 3 OHS
The snatch can be power or squat, but after standing up the snatch you must do an additional 3 OHS.
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#