April 9, 2021
by Alex Etzen
Announcements
Use these links to sign up for the end of Nutrition Challenge Body Fat Test. Make sure to log your bonus points for Week #12 after you get your test done. If you absolutely can’t make one of these times work email [email protected] to setup a time.
Men’s link – https://xscrossfit.com/mens-body-fat-test-sign-up/
Women’s link – https://xscrossfit.com/womens-body-fat-test-sign-up/
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XS CrossFit – General CrossFit
Metcon
Metcon (No Measure)
7/7 KB Strict press (Build)
10 Goblet Squats
10 Suitcase DL
*3 Rounds, NFT
Strength
Shoulder Press (5×5 – 70-75%)
Strict Toes-To-Bar (5×5)
Alternate between Strict/Shoulder Press
Weightlifting
3 Position Clean + Jerk (7 Working Sets, Record Heaviest Set.)
Accessory Work
Metcon (No Measure)
40 Back Ext.
20/20 OH Walking Lunges (95/65/45# with Barbell)
30 Double DB Clean and Jerk