October 23, 2023
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-up

    Warm-up (No Measure)

    2 Rounds

    – 200m Row

    – 8 Alt. Groiners

    – 8 BB Clean Deadlifts

    – 8 BB Hang Muscle Cleans

    – 8 BB Front Squats

    – 8 Kipping Knee Raises

    – 2 Cat Cows

    Strength

    Squat Clean ((5@50%
    5@60%
    7@70%,
    7@80%,
    7@90%))

    After 2 Warm-up rounds of 5

    3 Rounds

    Every 40 Seconds for 7 Sets

    – 1 Squat Clean

    *Based off of 90-95% of Heavy 1-Rep.If last week was easy, increase weight a little.

    (Score is Weight)

    Second section of calculator!

    https://xscrossfit.com/5-3-1-calculator/

    Workout

    Half Gut Reaction (Time)

    5 Rounds for Time:

    9-7-5-3-1

    – Squat Cleans (155/105 lb)

    – 20/15 cal Row

    – 8 Toes-to-Bar

    (Score is Time)