Monday, May 15th, 2023

May 14, 2023
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-Up

    Warm-Up (No Measure)

    1 ROUND

    – 500m Row

    – 6 Alt. Cossack Squats

    – 6 Alt. Groiners + Twist

    – 6 Bootstrappers

    – 6 Alt. Samson Lunges

    -Into-

    2 Rounds

    – 10 Mountain Climbers

    – 8 Staggered Stance Air Squats*

    – 6 Slow Air Squats

    – 4Jumping Air Squats

    *Complete 4 reps w/ right foot forward, 4 w/ left foot forward.

    Strength

    Back Squat (1×5 @65%

    1×5 @75%

    1×5+ @85%)

    *Based off of 90% of Heavy 1-Rep

    (Score is Weight)

    https://xscrossfit.com/5-3-1-calculator/

    Week 2 of 6 Wendler

    Workout

    Metcon (5 Rounds for calories)

    5 Rounds –

    1:30 on the Clock

    – 5 Front Squats* (135/95) [RX+ 185/125]
    – Max Cal Row in remaining time

    1:30 Rest

    *From the ground

    (Score is Calories each Round)