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Archive for October 2018

11/01/2018

South Slope CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) 3 Rounds 5 Minute AMRAP 5 Minute Rest Score = Total Burpees Round A: 25(20) Calorie Assault Bike 21 Power Clean @ 95/65 With Time Remaining: AMRAP Bar Facing Burpee Round B: 25(20) Calorie Assault Bike 15 Power Clean @ 135/95 With Time Remaining: AMRAP…

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11/01/2018

South Slope CrossFit – Gun Slingers Weightlifting Squat Clean with Pause Below Knee (10 x 1) EMOM x 10 Goal = All reps between 70-75% ***May take 1-2 heavier reps off of the clock without pause if work feels solid. NO MISSES*** METCON B Metcon (AMRAP – Reps) 10 Minute AMRAP With Partner, Any Split…

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10/31/2018

South Slope CrossFit – CrossFit Weightlifting Split Jerk 1 Rep Max (3-3-2-2-1-1-1) 18 Minute Clock to Find Split Jerk 1RM Reps: 3-3-2-2-1-1-1 Goal= Start @ 60% x3 with paused dip, ascending without pause to 70, 75%, 80%, and then to the heaviest single possible.**Do not end on a miss. Reduce to 70% x 2 if…

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10/31/2018

South Slope CrossFit – Gun Slingers Metcon Metcon (Time) For Time: 30 Box Jump Over 30/24″ 30 GHD Sit Up 30(24) Calorie Ski Erg 15 Box Jump Over 30/24″ 15 GHD Sit Up 15(10) Calorie Ski Erg Strength C EMOM x 16 Alternating A: Max Consistent Handstand Push Up B: x10 Reps Banded Lat Pulldown…

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10/30/2018

South Slope CrossFit – CrossFit Metcon Metcon (Time) Teamwork Tuesday For Time, With Partner, Any division 600m Row 100 Double Unders 30 Power Snatches 65/55 600m Row 100 Double Unders 30 Power Snatches 95/65 600m Row 100 Double Unders 30 Squat Snatches 115/85 600m Row 100 Double Unders 30 Squat Snatches 135/95 **Modify jump rope…

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10/30/2018

South Slope CrossFit – Gun Slingers Metcon Metcon (Time) For Total Time 2 Rounds 600m Run 600m Ski Erg —3 Minute Break 3 Rounds 400m Run 400m Ski Erg Weightlifting Hang Squat Snatch (3-3-3-2-2-2) Set Every 2:00 x 6 Rounds Hang Below Knee Squat Snatch Sets 1-3: 70-75% x 3 Reps Sets 4-6: 60-85% x…

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10/29/2018

South Slope CrossFit – CrossFit Weightlifting Alternating Every 1:30 x 18 Rounds Work NTE :30 A: Back Squat, x5 Reps @ 70% B: Max consistent Hand Release Push Ups C: Max consistent Strict Pull Ups ** If able to accumulate at least 8 reps each round, perform chest to bar** Back Squat (5-5-5-5-5-5) Record weight…

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10/28/2018

South Slope CrossFit – CrossFit CONDITIONING EMOM x 30, Alternating A: Barbell Flat Bench Press, Reps: 5-5-5-3-3-3 Goal= Start @ 60%, End @ 80% 3×3 B: 8 Banded Lat Pull Over C: Side Plank, :15 Each Side D: 8 Standing DB Curl to Press (Both at once) E: 8-10 GHD Back Raise Bench Press (5-5-5-3-3-3)…

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10/26/2018

South Slope CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 30 Wall Ball 20/14 30 Dumbell Snatch 50/35 30 GHD Sit Ups 30(24) Calorie Row

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10/25/2018

South Slope CrossFit – Gun Slingers Strength A Alternating Every 1:30 x 12 Rounds A: Bench Press x 5 Reps 60=70% B: Banded Lat Pull Downs x 8-12 Bench Press (5-5-5-5-5-5) Record weight used in sets of 5. Strength B EMOM x 14 Alternating A: Max Consistent Ring Dips. If able to perform a minimum…

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