Tuesday October 17, 2023

October 16, 2023
    by Alex Etzen

    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 Complex

    1 set every 90 seconds for 7 sets

    Snatch Complex:

    1 Power Snatch

    1 Hang Squat Snatch

    1 Overhead Squat

    Build in weight

    Compare to November 5, 2018

    Strength – All

    Deadlift

    Work up to a heavy 3 rep touch and go. (NOT MAX)