Sunday September 10, 2023

XS CrossFit – General CrossFit

Strength

Warm-Up (No Measure)

5 Min Ski/AAB or Row, then:

3 Rounds of:

7 Strict T2B

7/7 Seated DB Strict Press

10 DB Romanian Deadlifts

Front Squat (5@60%, 5@70, 5@80, 3@85, 1+@90)

Record total reps at 90%

Weightlifting

Snatch ((1+1+1+1) Build in Weight for 20 Min.

*No more than three fails. )

Snatch Deadlift + Hang Snatch + Full Snatch + Overhead Squat

Record heaviest complex

Accessory Work

GHD Sit-ups

4×15