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)