June 30, 2023
by Alex Etzen
Announcements
Tuesday July 4th schedule
The Workout is called 1775 and is a 60min AMRAP so plan on classes being 90 minutes long.
Class Schedule for the 4th:
– 5:30am
– 7:00am
– 8:30am
– 10:00am (with childcare)
– 11:30am
The 11:30am class will be the last class of the day.
XS CrossFit – General CrossFit
Warm-up
3 rounds NFT
14 Alternating DB Snatch
10 DB suitcase deadlift
10 DB Row
*increase weight each round
Weightlifting
Muscle Snatch + Snatch Balance (20 minutes to build
)
Work to a heavy single of the following complex:
Muscle Snatch + Snatch Balance
Strength
Clean Pull + Squat Clean (Build to 70%, then 5 x 3 between 70-75-%)
Accessory Work
40 GHD Situps
40 Slam Ball Over Shoulder (Heavy)
*complete in anyway and any order