by Alex Etzen
Announcements
Here is the Nutrition link. Make sure to log your points for each day and the bonus points for the week.
https://xscrossfit.com/nutrition-challenge/
February Kids Camp starting on Wednesday February 1st.
– It will be 4 weeks long (8 total classes)
– Classes are 1 hour long on Monday’s and Wednesday’s at 5:30pm
– Ages 6 to 11 years old.
– For more information click on this link https://xscrossfit.com/xs-crossfit-kids/
– 8 ($80) class sign up here Click Hereto buy!
– 4 ($50) class sign up here Click Hereto buy!
Please feel free to contact us with any questions.
XS CrossFit – Barbell Club
Warm-up
Metcon (No Measure)
100m Farmers Carry – Increase weight each round
10 Empty Barbell Snatch Grip Strict Press (behind the neck)
10 KB Suitcase DL
*3 Rounds, NFT
Strength
Snatch (Squat Snatch + Hang Power Snatch + Overhead Squat)
Build up to 85%, then do 5 Sets at 85%
Straight Legged Deadlift (SUPERSET:
-3 Straight Legged Deadlifts
-5 Weighted Pull-Ups)
Should be super heavy, focus on form.
Superset with Weighted Push-Ups
Weightlifting
Weighted Pull-ups
SUPERSET:
-3 Straight Legged Deadlifts
-5 Weighted Pull-Ups