Thursday September 9, 2021

September 8, 2021
    by Alex Etzen

    XS CrossFit – Barbell Club

    Warm-up

    Metcon (No Measure)

    5-7 Strict Pullups

    5/5 Jump Lunges

    10 Empty Barbell Strict Press

    *3 Rounds, NFT

    Strength

    Overhead Squat

    3×2 @ 70%

    2×2 @ 80%

    1×2 @ 85-90%

    Weightlifting

    1 Strict Press – 2 Push Press

    This is a complex for max weight. Complete 5-7 working sets to find the heaviest weight of the complex.

    Accessory Work

    Metcon (No Measure)

    30 DB Bench Press

    30 Strict T2B

    30 DB Arnold Presses