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Archive for November 2018

12/01/2018

South Slope CrossFit – CrossFit Metcon Metcon (Time) Saturday Community WOD! For Time, With Partner Any division of Reps 2 Rounds Of 70 KBS AM 70/50 70 Hand Release Push Ups 70 Box Jump Over 30/24″ Starting @ Minute 00:00 and every 2:00 until complete, one team mate runs 200 Meters

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11/30/2018

South Slope CrossFit – CrossFit Strength A Against a Running 24 Minute Clock Minutes 00-12: Deadlift, Building to a Heavy Single 4 – 3 – 2 – 1 – 1 60%-70%-80%-85%+ Minutes 12-24: Bench Press, Building to a Heavy Single 4 – 3 – 2 – 1 – 1 60%-70%-80%-85% Deadlift, 1RM (1 x 1)…

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11/30/2018

South Slope CrossFit – Gun Slingers Gunslingers Accessory Day A: Handstand Walk: If Proficient: Set up 30′ long course with a foam roller every 5. Draw a chalk line directly through the center of the course under each foam roller. EMOM x 14 :20 Sec Max Distance through course If Intermediate (Consistent @ 10′ lengths…

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11/29/2018

South Slope CrossFit – CrossFit CONDITIONING Metcon (Calories) 3 Rounds 4 Minute Work 4 Minute Rest Each Round Buy in, one set Each: 25 Toes to Bar 25 Handstand Push Ups With Time remaining: AMRAP Calorie Assault Bike Score = Calorie Assault Bike

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11/29/2018

South Slope CrossFit – Gun Slingers Gunslingers Metcon Guidance = Perform partner version if unable to rest 30+minutes or more after today’s main class workout. Partner Version For Time, Any Split 2 Rounds 40 Deadlifts 275/195 80 Box Jump 24/20″ 100 GHD Sit Up Buy-Out: 100 Bar Facing Burpees Individual Version For Total Time 2…

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11/28/2018

South Slope CrossFit – CrossFit Strength A 18 Minute Work Clock Using the Rep Scheme of: 4 – 3 – 2 – 1 – 1 – 1 Ascend to a heavy single in the Front Squat Percentage guidance: 4 x 60%, 3 x 70%, 75-80% x 2, Ascending Singles Front Squat Heavy Single (1 x…

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11/28/2018

South Slope CrossFit – Gun Slingers Gunslingers Strength C Ideally performed after Front Squat assignments Squat Snatch Skill (6 x 3) Pocket Squat Snatch 3 Reps Every 1:30 x 6 Rounds Goal = Skill vertical extension of the hip and bar path. Weight irrelevant. NTE 60% 1RM Power Clean + Hang Power Clean (5 x…

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11/27/2018

South Slope CrossFit – CrossFit Metcon Teamwork Tuesday! 13 Minute Clock With Partner, Buy in performed at the same time A: 40(32) Calorie Bike B: 40(32) Calorie Row Then, Any Split AMRAP 20-30-40-50 Etc.. Burpee To Plate 3 – 4 – 5 – 6 – Etc.. Rope Climb —-6 Minute Break—- 13 Minute Clock With…

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11/27/2018

South Slope CrossFit – Gun Slingers Gunslingers Metcon (Time) With Partner, For Total Time Ski Erg Meter Row, Meter Athletes work simultaneously on each machine, switching when their partner has completed that section. Male Ladder 200/200 – 400/400 – 600/600 – 400/400 – 200/200 Female Ladder 150/150 – 300/300 – 450/450 – 300/300 – 200/200…

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11/26/2018

South Slope CrossFit – CrossFit Weightlifting Set Every 1:30 x 6 Rounds Building to Heavy Single in the Squat Snatch Round 1 = x2 Reps @ 80% Rounds 2-6 = x1 Rep ascending weight —5 Minute Transition to C+J— —Perform 1 Sets, 5 Reps –Cluster –Split Press –Drop Jerk –Build to start C+J Set Every…

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