August 3, 2022
by Alex Etzen
Announcements
Volunteer Sign Up for In-House Comp!
– We need Judges and event crew. If you’re not able to compete we can definitely use the help making this a great event. Here is the link to sign up as a Volunteer.
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In-house competition Teams!!!
Check out the teams for the in-house competition. I suggest getting in contact with your team. Workouts will start getting posted next week and you’ll definitely need to talk strategy.
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XS CrossFit – Barbell Club
Accessory Work
Metcon (No Measure)
200m Run
10 Goblet Squats (increase each round)
10 DB Shoulder Press
3 Rounds, NFT
Increase weight on bench each round.
Strength
Deadlift (55%x5, 65%x4, 3×75%, 2×85%, 10×1 @ 86+%)
10×1 Deadlifts are 1 every 45 seconds.
Weightlifting
Shoulder Press (5-5-5-3-3-3-1-1-1)
Record Heaviest Single, Heaviest set of 3 and Heaviest set of 5.