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11/19/2018

South Slope CrossFit – Gun Slingers

Weightlifting

Gunslingers

Squat Snatch (Varied)

Set Every 1:30 x 5 Rounds

–x2 High Hang Squat Snatch @ 50-70%, ascending

–Break–

Set Every 1:30 x 7 Rounds

–x 1+1 Squat Snatch w/ Pause Below Knee, Squat Snatch without Pause

Goal= Start @ 75%, increase weight after set 4.

***Not touch and go***

Snatch High Pull (3-3-3-3-3)

Set Every 1:30 x 5 Rounds

x3 Snatch High Pull from Below Knee @ 50-60%

Metcon

Metcon (Time)

***Wearing a weight vest***

1(850)k Row

40 Burpee

1(850)k Ski

30 Burpee

500(400) Row

20 Burpee

500(400) Ski

10 Burpee

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