July 7, 2023
by Alex Etzen
Announcements
The in-house team competition will be on Saturday, August 26th. The sign-up will be posted on here soon. Just remember all you have to do is sign up and we’ll build teams for everyone. Talk to a coach if you have any questions.
XS CrossFit – General CrossFit
Warm-up
100m Farmers Carry – Increase weight each round
10 Empty Barbell Snatch Grip Strict Press (behind the neck)
10 KB Suitcase DL
*3 Rounds, NFT
Strength
Snatch (Squat Snatch + Hang Power Snatch + Overhead Squat)
Build up to 85%, then do 5 Sets at 85%
Weightlifting
Straight Legged Deadlift (SUPERSET:
-3 Straight Legged Deadlifts
-5 Weighted Pull-Ups)
Should be super heavy, focus on form.
Superset with Weighted Pull-Ups
Weighted Pull-ups
SUPERSET:
-3 Straight Legged Deadlifts
-5 Weighted Pull-Ups