Sunday April 30, 2023

April 29, 2023
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-up

    20/14 Cal Bike

    10 Weighted Sit-ups

    10 grip pushups

    *3 rounds, not for time

    Weightlifting

    Power Snatch + Hang Squat Snatch (3 sets at 65%
    3 sets at 70%
    3 sets at 75%
    5 sets at 80%)

    Type the details of the weightlifting

    Strength

    Front Squat (Build in Weight)

    Record Heaviest Set of 3

    If you fail before 10 sets, drop weight to 75% and complete the reat.

    Accessory Work

    Metcon (No Measure)

    Superset

    5-7 Weighted Back Ext.

    10 DB Floor Bench

    4 rounds