by Alex Etzen
Announcements
For upcoming Events
Take a look at the Events page on XSCrossFit.com
List view – https://xscrossfit.com/events/
Month view – https://xscrossfit.com/events/month/
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– :30 AB
– 6/6 Split Squats
– 20 Alt. Plank Shoulders Taps
– 6/6 Single Arm DB Strict Press
Into…
1 ROUND
– 10 Alt. Lunges
– 10 PVC Scarecrow Snatches (pause at shoulder height)
– 5 Plank Rotations
– 5 BB Muscle Cleans
– 5 BB Muscle Snatch
Strength
Hang Power Snatch (6×1)
EMOM x 6 Minutes*
– 1 Snatch Pull
– 1 Hang Power Snatch
*Build.
(Score is Weight)
— 2 Minute Rest —
Hang Squat Snatch (6×1)
EMOM x 6 Minutes*
– 1 Hang Squat Snatch
– 1 Overhead Squat
*Build
(Score is Weight)
Workout
2022 Masters of the Community Legends Qualifier Event #4 (Time)
For Time:
– 6 Power Clean
– 12-10-8-6-4-2
Strict HSPU
Rest 2 Min
– 4 Power Snatch
– 2-4-6-8-10-12
Kipping HSPU
Men 35-39
155 Pwr C
115 Pwr S
HSPU (Movements as written)
Men 40-49
135 Pwr C
95 Pwr S
HSPU 40-44 (Movements as written)
HSPU 45-49 (Part A, strict 10#plate & Ab mat – Part B, standard kipping)
Men 50+
115 Pwr C
75 Pwr S
HSPU 50-59 (Part A ,25# plate & Ab mat kipping – Part B, standard kipping )
HSPU 60+ (Part A ,35# plate & Ab mat kipping – Part B, 15# Plate & Ab mat kipping)
Women 35-44
105 Pwr C
75 Pwr S
HSPU 35-39 (Movements as written)
HSPU 40-44 (Part A Strict 15# Plate/Ab mat – Part B, Standard Kipping )
Women 45-49
95 Pwr C
65 Pwr S
HSPU 45-49 (Part A Strict 35# Plate/Ab mat – Part B, Standard Kipping )
Women 50+
75 Pwr C
55 Pwr S
HSPU 50-54 (Part A Kipping 35# Plate/Ab mat – Part B, Kipping 10# Plate/Ab mat)
HSPU 60+ (Part A , 35# plate & Ab mat kipping – Part B, 35# plate & Ab mat kipping)