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10/25/2018

South Slope CrossFit – CrossFit

Weightlifting

4 Minute Break Between Snatch and Jerk Assignments

Touch and Go Squat Snatch (3 x 4 – 3 x 3 – 3 x 3)

EMOM x 3

4 Touch and Go Squat Snatch Reps

–2 Minute Break

EMOM x 3

3 Touch and Go Squat Snatch Reps

–2 Minute Break

EMOM x 3

3 Touch and Go Squat Snatch Reps

–2 Minute Break

Goal = Begin assignment @ 50% of 1RM, End @ 70+%

Rebounding Rack Jerks (3 x 4 – 3 x 3 – 3 x 3)

EMOM x 3

4 Rebounding Rack Jerks

–2 Minute Break

EMOM x 3

3 Rebounding Rack Jerks

–2 Minute Break

EMOM x 3

3 Rebounding Rack Jerks

–2 Minute Break

Goal = Begin assignment @ 50% of 1RM, End @ 70+%

Metcon

Metcon (Time)

“Dessert”

For Time

7 Minute Cap

20 Double Unders

12 Deadlift 275/195 (NTE 70% 1RM)

30 Double Unders

9 Deadlift 275/195

40 Double Unders

6 Deadlift 275/195

50 Double Unders

**Single Scaling = 30-50-70-90 Reps

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