WORKOUT OF THE DAY

01-15-2019

South Slope CrossFit – CrossFit


Skill


(15 Minutes)
Barbell Squats

—Overhead Squat Review
—3 x 4 Tempo Squats, Empty Bar or Light (Sub 50%) Weight

—Front Squat Review
—3 x 4 Tempo Squats, Empty Bar or Light (Sub 50%) Weight

—Back Squat Review / Fault I.D.
—3 Sets @ 50-60-70% Of
x1 Paused Back Squat + 2 No Pause Back Squat

Strength A


Back Squats
Taking a Set Every 3:00 x 5 Rounds
x4 Reps
Goal = All sets @ 75-80%. To increase intensity, add reps to the final two sets, not load.

Back Squats (4-4-4-4-4)


Record weight used for Back Squat assignment

Metcon


“Dessert”
6 Minute Clock
60 Air Squats
40 Push Ups (Touch and Go)
With Time Remaining:
AMRAP of
Kettelbell Swings 35/26

Metcon (AMRAP – Reps)


Record total Kettlebell Swings (American) completed against six minute clock

GUNSLINGERS (NOT IN CLASS)

Metcon (Time)


For Time
80 (65) Calorie Row
40 Box Jumps 24/20″
80 (65) Calorie Ski Erg
40 Box Jumps 24/20″
80 (65) Calorie Assault Bike

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