by Alex Etzen
Announcements
Here is the link to the Nutrition Challenge. Make sure to fill out the forms daily. https://xscrossfit.com/nutrition-challenge/
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We had a total of 5 women get a blackout on the Bingo sheet for January!
1st Shelly B.
2nd Cassandra H.
3rd Amanda N.
4th Jessie W.
5th Jessica P.
Nice work ladies and see Alex to get your prizes.
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Nutrition Challenge shirts are hanging up in the gym. Take the shirt that’s hanging on the hanger with your name on it and leave the hanger. If you’re paying in cash give it to a coach and write PAID on your name on the hanger. If you’d like a Nutrition Challenge shirt email [email protected] they are now $20.
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This is the last week of the 8:30am class time. Sorry if this is an inconvenience. We’ll be looking to add another morning class time back in during the summer.
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XS CrossFit – General CrossFit
Weightlifting
Shoulder Press (seated) (5-5-3-3-3+)
Set 1 – 5 Reps at 50% of 90%
Set 2 – 5 Reps at 60% of 90%
Set 3 – 3 Reps at 70% of 90%
Set 4 – 3 Reps at 80% of 90%
Set 5 – 3+ Reps at 90% of 90%
Use this calculator to make it easy. Week #2
https://xscrossfit.com/eforms/5-3-1-program-calculator/65/
Squat Clean (3 RDS of 7, 1 rep every :40 sec)
Set 1 @ 70% of 90%
Set 2 @ 80% of 90%
Set 3 @ 90% of 90%
Metcon
AMRAP: Metcon (AMRAP – Reps)
9 Min EMOM
30 seconds on 30 second off
Minute 1, 4, 7 – Max Push ups
Minute 2, 5, 8 – Plank
Minute 3, 6, 9 – Double Unders (divide by 3)
Record Push ups and Double Unders