July 31, 2023
by Alex Etzen
Announcements
The in-house team competition!
ONLY 7 total spots! Sign up ASAP. The early sign up price is $30 if you sign up before 8/1 and $40 if you wait until August to sign up. Use the link below to sign up.
It will be on Saturday, August 26th from 8am to 4pm.
Just remember all you have to do is sign up and we’ll build teams for everyone.
This competition is designed to push the most advanced athletes as well as allowing a new athlete to compete and help the team.
Talk to a coach if you have any questions.
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.