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11/06/2018

South Slope CrossFit – CrossFit

Weightlifting

Squat Snatch + Hang Squat Snatch (10 x 2)

Set Every 2:00 x 10

Squat Snatch From Floor + Hang Squat Snatch From Below Knee

Sets 1-2: 60-65%

Sets 3-4: 70-75%

Sets 5-8: 80%

Sets 9-10: 85+%

Death by Front Squat (Varied)

Set Every 1:30 x 10 Rounds

Starting @ 2 Reps, Adding a rep each round until work cannot be completed in :30 or failure

@ 70% of 1RM

Once failure is reached, reduce sets to 50% of max volume and complete work clock

EG: Largest successful set = 7 Reps, complete work clock with sets of 3(Rounding down)

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