by Alex Etzen
Announcements
Thank you to Merrick for running a fun Bourbon tasting last Friday evening. We had a nice turnout! I definitely learned a lot and appreciate Bourbon more!
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
– 100m Row
– 12 Ski Jumps
– :30 Butcher Block Stretch
– 8 PVC Good Mornings
– 8 PVC Overhead Squats to Med Ball
– 8 Scap Push-ups
Strength
Bench Press (1×5@45%
1×5@55%
1×5 @65%
1×5 @75%
1×5+ @85%)
*Based off of 90-95% of Heavy 1-Rep. If you hit 10+ reps last week, increase weight a small amount this week (5 or so pounds). If it was less than 10 reps last week, keep weight the same and try for more reps this week!
(Score is Weight)
https://xscrossfit.com/5-3-1-calculator/
Overhead Squat (1×5@45%
1×5@55%
1×5 @65%
1×5 @75%
1×5+ @85%)
*Based off of 90-95% of Heavy 1-Rep. If you hit 10+ reps last week, increase weight a small amount this week (5 or so pounds). If it was less than 10 reps last week, keep weight the same and try for more reps this week!
(Score is Weight)
https://xscrossfit.com/5-3-1-calculator/
Workout
Metcon (Time)
4 ROUNDS for Time:
– 20 Ski Jumps over Barbell [RX+ 30]
– 250m Row
– 5 Overhead Squats (95/65) [RX+ 135/95]
(Score is Time)