Thursday, September 21st, 2023

September 20, 2023
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-Up

    Warm-Up (No Measure)

    2 ROUNDS

    – :45 Jumping Jacks

    – 8 Barbell Deadlifts

    – 8 Upright Rows

    – 8 Tuck-Ups

    Into…

    2 ROUNDS

    – 8 Scap Pull-ups

    – 8 V-Ups

    – 4 Tall Jumps

    – 8 Alt. Elbow Punches

    Strength

    Power Clean (8 x 1)

    EMOM x 8 MINUTES

    1 Power Clean

    +

    2 Hang Power Clean

    *Build

    (Score is Weight)

    Hang Power Clean (8 x 2)

    Workout

    Metcon (Time)

    4 SETS

    – 10 Toes to Bar

    – 8 Hang Power Cleans*

    – 6 Toes to Bar

    – 4 Power Cleans*

    -Rest 2:00 b/t Sets-

    (RX:*BB Weights:

    SET 1: (75/55)

    SET 2: (95/65)

    SET 3: (115/75)

    SET 4: (135/95))

    [RX+: *BB Weights:

    SET 1: (115/75)

    SET 2: (135/95)

    SET 3: (155/105)

    SET 4: (185/135)]

    (Score is Total Time)