Thursday September 14, 2023

XS CrossFit – Barbell Club

Warm-Up

3 minutes on a cardio machine, then

2 rounds NFT

10 muscle snatch

8/8 pause elbow punch

5 overhead squat

Weightlifting

Snatch (Snatch Doubles – Does not need to be touch and go. )

2 at each percent:

50%

60%

70%

75%

80%

85%

85%

85%

Strength – All

Deadlift

Spent 15-20 minutes to work up to a heavy 3 rep max – these should be touch-and-go.