May 20, 2023
by Alex Etzen
Announcements
Murph Shirts!
– The blank shirts are in the gym.
– Pick the blank shirt you want.
– Fill out the sheet.
– Put the shirt and sheet on a hanger.
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XS CrossFit – General CrossFit
Warm-up (No Measure)
3 rounds NFT
10/8 Cal AAB (Sprint)
10 Toes to Rig
10 Empty Barbell Muscle Snatch
Weightlifting
3 pos Power Snatch HH, LH, Grnd (build to a heavy for the day)
1 High-hang Power Snatch + 1 Low-hang Power Snatch + 1 Power Snatch from the ground
(20 Minutes)
Strength
Shoulder Press (3×3 @ 80% , 2×2 @ 90%)
Accessory Work
Metcon (No Measure)
50 Plate Raises
30 Broad Jumps
75 Banded Triceps Pushdowns