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 [email protected] 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/
.
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