Wednesday January 18th 2017

January 17, 2017
    by Alex Etzen

    XS CrossFit – General CrossFit

    Weightlifting

    3 Front Squat + 1 Split Jerk (5 x (3+1))

    Using no more than 5 sets work up to a max weight for the complex from a rack.

    Incline Bench Press (5-5-5-5-5+)

    Work up to approximately 80-85% of your 1RM Bench Press. On the fifth and final set go for max reps. Goal should be 7-10 reps.

    Metcon

    Metcon (Calories)

    Assault Airbike Intervals:

    For max calories perform reverse Tabata Intervals (8 rds of 10 sec work, 20 sec rest)
    Hands off handles and feet off pedals during rest. Compare to Wednesday December 21st (20 sec work, 10 sec rest)