05/21/2019
CrossFit XD – CrossFit
Strength
Back Squat (3-3-2-1-1-1-1-1-1-1-1)
Every 2 minutes for 11 sets. First 5 sets are required to ensure your body is primed for maximum effort.
1 x 3 @ 75%
1 x 3 @ 80%
1 x 2 @ 85%
1 x 1 @ 90%
1 x 1 @ 95%
1 x 1 @ 101%(suggested)
5 x 1 @ (base on feel)
Metcon
This is optional
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
*Squat snatches
* 1:1 BMU, 2:1 CTB and PU Scale
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