September 11, 2021
by Alex Etzen
XS CrossFit – General CrossFit
Metcon
Metcon (No Measure)
100m Pinch Grip Carry
5 HSPU (strict or Kipping)
7 Empty Barbell OHS
3 rounds, not for time.
Strength
Bent Over Row (Build in Weight)
Build.
Then do 5×10 at 80-85%
Metcon (No Measure)
Weighted Pull-Ups
5×3
Superset with Bent Over Row
Weightlifting
3 pos Power Snatch HH, LH, Grnd (Build in weight for 10 sets)
1 High-hang Power Snatch + 1 Low-hang Power Snatch + 1 Power Snatch from the ground
Record heaviest set