Saturday November 4, 2023

XS CrossFit – General CrossFit

Warm-Up (No Measure)

Buy-In: 5 Min machine or run

then, 2 Rounds

Hip Extensions x 15

Tricep Kick Backs x 10/10

Plate Front Raises x 10

Strength

Deadlift (5/55%, 5/65%, 7×1/75%, 7×1/80%, 7×1/85%)

7×1 is 1 rep every 30 seconds

Weightlifting

Push Jerk (5×3 Build in Weight)

Push Jerk with a 5 Second Pause in the Locked Out Standing Position

Record Heaviest Weight

Accessory Work

Pull-ups (Max set of strict pull-ups)