Thursday, April 29th, 2021

April 28, 2021
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-up

    Warm-up (No Measure)

    2 Rounds

    – 10 Good Mornings

    – 20 Double Unders

    – 10 Barbell Bent Over Row

    – 10 Air Squats

    – 10 Back Extensions

    Strength

    Deadlift (3×5)

    1×5 @ 60%

    1×5 @ 65%

    3×5 @ 70%

    *Base percentages off 5-Rep Heavy.

    (Score is Weight)

    Workout

    Metcon (AMRAP – Rounds and Reps)

    AMRAP x 12 MINUTES*

    – 5 Deadlifts**

    – 5 Hang Power Cleans

    – 5 Front Squats

    – 20 Double Unders

    *All 3 barbell movements must be completed unbroken. If bar drops during complex complete 10 Burpees.

    **Every 3 rounds increase weight.

    R1-R3: (65/45) [RX+ 95/65]
    R4-R6: (95/65) [RX+ 135/95]
    R7+: (115/75) [RX+ 155/105]

    (Score is Rounds + Reps)