11/08/2018

South Slope CrossFit – Gun Slingers

Weightlifting

Drop Snatch (From Rack) (8 x 2)

EMOM x 8

2 Reps Each Round

Goal = Sets @ 50-60% of 1RM Snatch

Overhead Squat (From Rack) (5 x 3)

Overhead Squats

Set Every 2:30 x 5 Rounds

Goal = 5 Sets of 3 Reps @ 70-75% of 1 RM Snatch

Metcon

Metcon (Time)

3 Rounds For Time

With Partner, Any Division of Work

6 Sets of 10′ Barbell Overhead Lunge 95/65 + 5 Bar Facing Burpee

(60′ Total, Set course as 20′ Out, 20′ Back)

1k(800 F/F) Row

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