Skip to content

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 1+1+1)

One Complex Every 3:00 x 5 Rounds

One Power Clean from Floor + 2 Hang Power Cleans

Goal = All Sets @ 70-80%

Metcon

Metcon (Time)

21-15-9(M) / 15-10-6(F)

Calorie Assault Bike

9 – 6 – 3

Sandbag Over Shoulder

150/100

Leave a Comment





Scroll To Top