by Alex Etzen
Announcements
BIG thanks to Moriah, Paul, Mike, Margaret, Robin, Cindy, Jimmie, Lynda, David, Jessie and Brian for helping Sarah and I test the Online Classes for the at home WODs. The classes run daily at 8:30am and 4:30pm. Go to this link and click on the class button a little before the class starts so you can get setup.
Call us if you have a problem 303-395-9723.
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The Mobility class was a blast with 12 people! We plan to keep doing the online mobility on Tuesday and Thursday evenings at 7:30pm.
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10:00am Saturday Online TEAM WOD!!!! You do not need to have a partner at home to do this with. We will be partnering you up with someone else that joins the class. Here is the link https://xscrossfit.com/online-classes/
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XS CrossFit – General CrossFit
Metcon
Metcon (No Measure)
7/7 DB Strict Press
10 T2R
10 Empty Barbell OHS
*3 Rounds, NFT
Strength
Bench Press (1 Rep – Heavy Single)
Build in weight for a Heavy Single for the day.
Then drop to 60% for 3 Sets of 10
Bench Press (3×10 at 60%of HS)
Build in weight for a Heavy Single for the day.
Then drop to 60% for 3 Sets of 10
Weightlifting
Power Snatch (Power Snatch + Squat Snatch + OHS (1+1+1))
Build in weight for 10 working sets.
Tap and Go – Don’t set the bar down until you complete the OHS.