April 7, 2021
    by Alex Etzen

    Announcements

    Use these links to sign up for the end of Nutrition Challenge Body Fat Test. Make sure to log your bonus points for Week #12 after you get your test done. If you absolutely can’t make one of these times work email Alex@XSCrossFit.com to setup a time.
    Men’s link – https://xscrossfit.com/mens-body-fat-test-sign-up/
    Women’s link – https://xscrossfit.com/womens-body-fat-test-sign-up/
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    XS CrossFit – Barbell Club

    Warm-up

    Metcon (No Measure)

    100m Run/Sprint

    10 Decline Bench Press

    10 KB/DB Sumo DL High Pull

    *3 Rounds, NFT

    Weightlifting

    Close-Grip Bench Press (10×4)

    Place your hands ~14″ apart on the bar (as close as your wrists allow at the bottom) and execute a bench press.
    All the same weight (70-80%)

    Strength

    Deadlift (1,×5, 1×5,1×5, 3×3 @ build)

    Use Jerk Blocks

    Heavy

    Superset (3×3) with the farmers Carry

    Farmer’s Carry (3x200m)