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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 of Work

9-12-15-18-21 etc..

Chest to Bar Pull Up

Sandbag Squat 150/100

Strength B

Alt. Every 1:30 x 10 Rounds

A: 40+40′ Sled Push

***Goal = fast shuttle. Work NTE :30***

B: 8-12 GHD Back Raises

Sled Push (5 x 1 x 80′)

Record Weight used in Sled Push

Metcon (AMRAP – Reps)

Record total GHD Back Raises accumulated

Strength C

Metcon (No Measure)

Accessory

ALT EMOM x 15

A: x12(6ea) Alt Arm DB Flat Bench

B: 8 Lying Banded Pull Over

C: 4 Pallof Press Each Side

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