by Alex Etzen
Announcements
In House Competitions Saturday, July 30th, & similar to last year’s, will be teams of 4, made up by coaching staff, to create as much fun & equitable competition as possible. This competition is definitely for ANY member & EVERYONE is encouraged to participate! We write the workouts so that everyone can work hard, sweat hard, & cheer hard.
Sign up for the comp is available at the following link so get signed up today!
https://xscrossfit.com/event/in-house-competition-4-member-teams/
Judges!! We will need you as well so be sure to sign up. You CAN judge and compete, just notate what you’d like to do when you sign up at the event page.
XS CrossFit – General CrossFit
Weightlifting
Fat Bar Deadlift (5-5-5-5-5rm)
Establish 5RM touch and go Fat Bar DL
*No alternated grip!
Incline Dumbell Press (10-10-10-10)
Pump it up
Pause Front Squats (3-3-3-3-3)
Work up to a heavy set of 3 with a 3 second pause at parallel for each rep
The pause should take place at parallel while maintaining strong positioning. Do not let the weight bury you in the bottom.