by Alex Etzen
Announcements
Come join us for Spring Cleaning from Noon to 4pm on May 15th (Saturday) & 16th (Sunday). We’ll be doing a deep clean on the gym along with painting, getting the track ready, putting shade up, and many other things to get ready for summer. Any help is greatly appreciated!
.
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 100m Run
– 20 Mountain Climbers
– 30 Second Plank
– 200m Row
Into…
2 ROUNDS
– 8 Tempo Push Ups (3111)
– 5 Good Mornings
– 6/6 SA DB Press
Strength
Bench Press (1×5+)
1×5 @ 65%
1×5 @ 70%
3×5 @ 75%
1×5+ @ 80%
*Base percentages off 1-Rep Max.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
3 ROUNDS
– 1:00 **Axle Bar Sumo Deadlift High Pulls (70/50) {RX+ 90/70]
– :15 Transition
– 1:00 Pull-ups [RX+ C2B]
– :15 Transition
– 1:00 *Slam Ball Ground to Over Pull Up Bar (35/20) [Rx+ 45/35]
– :15 Transition
– 1:00 Killer Ropes (total divided by 5)
– :15 Transition
(Score is Reps with KR total / 5)
(Goal 100-200 Reps)
* Slam Ball Ground to Over Pull Up Bar (use the highest pull up bar that you can stand and touch. Clean (lift) the Slam Ball from the ground and get it over the Pull Up Bar. Keep going back and forth form the ground to over the pull up bar for 1 min.
**The Axle Bar is 20 pounds