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11/4/2018

South Slope CrossFit – CrossFit

Weightlifting

Both assignments run on a single 30 Minute Clock

Squat Snatch (5-4-3-2-2-2)

Against an 18 Minute Clock

Goal = Start @ 60% of 1 RM x 5, Ascend to 3 Sets of 2 @ or above 85% (NOT Touch and Go)

Overhead Squat (Rack) (3-2-2-1-1-1)

Against a 12 Minute Clock

Goal = Start @ 70% of 1RM x 3 Squat Snatch, Ascend to 3 Heavy Singles

Metcon

Metcon (Time)

“Dessert”

For Time

12-9-6-6-9-12

GHD Sit Up

Hang Power Snatch 75/55

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