10/22/2018
South Slope CrossFit – Gun Slingers
CONDITIONING
Squat Snatch (2-2-2-2-2-2)
EMOM x 12, Alternating
A: Squat Snatch from Floor
+ Hang Squat Snatch From Below Knee
Goal = 70% Across
Alternating with Double Under / Jump Rope Skill
Metcon (AMRAP – Reps)
EMOM x 12, Alternating
:20 Double Unders / Jump Rope Practice
Gymnastics
Alt. EMOMx14
Bar Muscle Ups (Varied)
A: Max Consistent Bar Muscle Ups
Work NTE :20
Alternating with Handstand Walk
Handstand Walk (Varied)
B: Max Consistent Handstand Walk
Work NTE :20
***Modify with kick up practice with or without partner –OR– Wall Handstand Hold shoulder touch
METCON A
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP
With Partner, Alternating Movements
10(7) Calorie Ski Erg
4 Sandbag Over Shoulder 150/100#
4 Burpee Box Jump Over 30/24″
Gymnastics
1 Minute Work, 1 Minute Rest
5 Rounds
:30 Each Movement for max total reps. No more than 3 sets each :30 Interval.
A: First :30 = Strict Pull Ups
B: Second :30 = Strict HSPU
Strict Pull Up Total (Varied)
Record Strict Pull Ups
Handstand Push Ups (Varied)
Record Strict Handstands