Saturday May 1, 2021

April 30, 2021
    by Alex Etzen

    XS CrossFit – General CrossFit

    Metcon

    Metcon (No Measure)

    200m Row

    10 Hand Release Push-Ups

    *10/10 Overhead Barbell Lunges

    3 Rounds, NFT

    *Increase weight every round

    Strength

    Front Rack Lunge (6×4 at 80%)

    Build in weight, then do 6×4 at 80-85%.

    Base percentages off your Curtis P.

    Weightlifting

    Power Clean (5@50%, 5@60%, 3@70%, 3@75%, 3@80-85%)

    Percents based off Power Clean 1RM.

    Accessory Work

    Metcon (No Measure)

    30 Strict Pullups

    40 Decline Push-Ups

    50 Air Squats
    Murph Prep