Sunday November 12, 2023

November 11, 2023
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-Up (No Measure)

    200m Ski

    10 KB Suitcase Deadlift

    7 Back Extensions

    10 WallBall Situps

    **3 Rounds, NFT

    Strength

    Deadlift (5@55%, 5@65, 5×1@80, 5×1@85, 5×1@90)

    80, 85 and 90% are (1) rep every 40 seconds.

    Record heaviest weight.

    Weightlifting

    Snatch Grip Push Press (Build for 10 Working Sets)

    Snatch Grip Push Press + OHS (1+2)

    Record Heaviest Weight Lifted

    Accessory Work

    Breakup as needed:

    50/50 Overhead Walking Lunges

    50 Push-Ups