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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 1:30 x 6 Rounds

Building to Heavy Single in the Clean and Jerk

Round 1 = x2 Reps @ 80%

Rounds 2-6 = x1 Rep ascending weight

***No more than one miss in any round***

Squat Snatch 1RM (1 x 1)

Record heaviest weight successfully lifted in the Squat Snatch

Clean and Jerk 1RM (1 x 1)

Record heaviest weight successfully lifted in the Clean and Jerk

Barbell Conditioning

2 Minute AMRAP

Power Snatch @ 75% of Today’s Heaviest Single

–3 Minute Break–

2 Minute AMRAP

Power Clean + Jerk @ 75% of Today’s Heaviest Single

Power Snatch AMRAP (Max Reps)

Record Number Successful Lifts in AMRAP

Power Clean and Jerk AMRAP (Max Reps)

Record Number Successful Lifts in AMRAP

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