February 23, 2020
    by Alex Etzen

    Announcements

    The Nutrition Challenge is over! Here is the link to the page. Make sure to fill out the forms from last week and get your body fat test done before Sunday night.

    Nutrition Challenge


    .
    The 12 hour FIT Number Challenge will be this Saturday, February 29th from 8am to 8pm. Come see how many FIT Number points you can get in 12 hours. We will give out prizes for the top points. You don’t have to commit to the full 12 hours. Feel free to show up for a few hours and get your 2020 FIT Number points started. No points can be logged on the FIT Number site until the 29th. Talk to Alex if you have any questions.
    .
    Nutrition Challenge Body Fat test sign up.
    Men – https://xscrossfit.com/mens-body-fat-test-sign-up/
    Women – https://xscrossfit.com/womens-body-fat-test-sign-up/
    .

    XS CrossFit – General CrossFit

    Metcon

    Metcon (No Measure)

    10 Press-N-Split Jerks with empty Barbell

    10 KB Suitcase Deadlifts

    10 Push-Ups

    *3 Rounds, NFT

    Strength

    Split Jerk (5×1 at 85-90%)

    Off the Rack.

    Build in weight and do 5 singles.

    Feel free to go above 90% if feeling good.

    Weightlifting

    Clean (40%/50/60/65/70 x 5 sets)

    Deadlift + Hang Clean below knee + Front Squat (1+1+1)