Sunday January 22, 2023

January 21, 2023
    by Alex Etzen

    Announcements

    Here is the Nutrition link. Make sure to log your points for each day and the bonus points for the week.

    https://xscrossfit.com/nutrition-challenge/

    XS CrossFit – General CrossFit

    Warm-up

    Metcon (No Measure)

    20/15 Cal AAB(increase pace every round)

    10 Jumping Lunges

    10 Handstand Push-Ups

    *3 rounds, NFT

    Weightlifting

    Snatch complex

    Snatch Complex:

    Every 90 seconds for 7 rounds:

    -Snatch Pull

    -Power Snatch

    -Hang Squat snatch

    Strength

    Accessory Work

    Overhead Squat (7 x 2 (build))

    Metcon (No Measure)

    Partition as needed:

    50 Back Extensions

    40 Sumo DL High Pulls

    30 Struct Pull-Ups