WORKOUT OF THE DAY

01-14-2019

South Slope CrossFit – CrossFit


Skill


15 Minutes
Hollow Body – Pull Ups – Toes to Bar

–Beat swings:
2 Sets Each
–Scap pull ups
–Shoulder swing
–Hip Swing
–Full Swing

2 Sets of:
Box resisted open-close

Review Pull Ups and Toes to Bar

Strength A


EMOM x 8
–Max consistent Pull Ups
3 Minute Break
EMOM x 8
–Max consistent Toes to Bar

Pull Ups (8 x Varied)


Record total pull ups accumulated

Toes to Bar (8 x Varied)


Record total toes to bar accumulated

Metcon

Metcon (AMRAP – Reps)


5 Minute AMRAP

Burpees to Target

GUNSLINGERS (NOT IN CLASS)

Strength B

Squat Snatch (5 x 2)


Every 2:00 x 4 Rounds
x1 Pause Below the Knee Squat Snatch + x1 No Pause Below Knee Squat Snatch
Start @ 50%, building to 70%
—Break—
Every 3:00 x 5 Rounds
x2 Squat Snatch, Goal = 85% across

Metcon

Metcon (Time)


5 Rounds for Time
4 Squat Snatch 135/95
8 Deficit Kipping HSPU (45#)
30 Double Unders

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