Thursday March 12, 2020

March 12, 2020
    by Alex Etzen

    Announcements

    Jimmie Keas will be getting his qualifying workouts on Thursday evening at 6pm (he made it in the top 200 in the world in his age group on the Open last fall). They say it will be six different WODs and he’ll need to have them done by Monday at 6pm. Come cheer him on Thursday evening and feel free to do the WOD with him to give him that extra push. GOOD LUCK JIMMIE!
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    XS CrossFit – Barbell Club

    Metcon

    Metcon (No Measure)

    7 Strict T2B/Strict Knee Raises

    5 Weighted Pushups

    5 Weight Bridges

    *3 Rounds, NFT

    Strength

    Bench Press (4×8 (65-75%)

    Build in weight up to 4 sets of 8, all at the same weight.

    Weightlifting

    Deadlift (Set 1)

    Set 1: 65% x 1 rep x 10 sets

    1 Rep every 30 seconds.

    OK to Sumo.

    Deadlift (Set 2)

    Set 2: 70% x 1 rep x 10 sets

    1 Rep every 30 seconds.

    OK to Sumo.

    Deadlift (Set 3)

    Set 3: 75% x 1 rep x 10 sets

    1 Rep every 30 seconds.

    OK to Sumo.