Saturday October 28, 2023

XS CrossFit – General CrossFit

Warm-Up (No Measure)

200m Row

Romanian Deadlifts x 5

C2 Crunches x 14

Seated DB Strict Press x 7
3 Rounds NFT

Strength

Front Squat (5×5+)

50%x5, 60%x5, 70%x5, 75%x5 and 80%x5+

Record reps at 80%

Increase % if over 10 reps.

Weightlifting

Muscle Snatch

Superset with Weighted Pull-Ups

5×3@ 40-50%

Weighted Pull-ups (Superset with Muscle Snatch
5×3)

Choose a weight you can maintain. This shouldn’t be easy.