WORKOUT OF THE DAY

01-17-2019

South Slope CrossFit – CrossFit


Skill


(12 Minutes)
Deadlift
—Review points of performance
Warm Up / Fault I.D.
—x2 Pull to Knee, x2 Full Deadlift
@ 50-60-70%

Deadlift (3-3-3-3-3-3)


Taking a Set Every 2:30 x 6 Rounds
Goal = 80% x 3 Reps
***Weight may increase for final two sets if bar speed remains constant***

Skill


Dumbbell Snatch
—Review points of performance
–3 x 4 Touch and Go Sets, ascending in weight

CONDITIONING

Metcon (AMRAP – Reps)


4 Minute AMRAP
Dumbbell Snatch
***Weight = athletes choice, however all reps must be performed in touch and go sets. No singles allowed***

GUNSLINGERS (NOT IN CLASS)

Metcon (Time)


3 Rounds For Time:
30 GHD Sit Ups
30(21) Calorie Row

Visiting Asheville?

Ready to Sign Up?