by Alex Etzen
Announcements
Time to sign up for the Nutrition Challenge! The price will be $45. You’ll be able to say who will be on your 3 person team later.
– The Nutrition Challenge will be 12 weeks long and starting on January 9th.
– You’ll get a body fat test done at the start.
– 6 weeks will be logging everyday for points.
– You’ll get a 2nd body fat test done at 6 weeks.
– The next 6 weeks will be on your own trying to keep what you have started going.
– You’ll do a 3rd body fat test at the end of 12 weeks.
– We will have prizes for the top 3 person teams.
Talk to a coach if you have any questions.
XS CrossFit – General CrossFit
Warm-up
3 rounds NFT
14 Alternating DB Snatch
10 DB suitcase deadlift
10 DB Row
Weightlifting
Muscle Snatch + Snatch Balance (20 minutes to build)
Work of to a heavy single of the following complex:
Muscle Snatch + Snatch Balance
Strength
Clean Pull + Squat Clean (Build to 70%, then 5 x 3 )
Accessory Work
40 GHD Situps
40 Slam Ball Over Shoulder (Heavy)
*complete in anyway and any order