Skip to content

11/28/2018

South Slope CrossFit – CrossFit

Strength A

18 Minute Work Clock

Using the Rep Scheme of:

4 – 3 – 2 – 1 – 1 – 1

Ascend to a heavy single in the Front Squat

Percentage guidance: 4 x 60%, 3 x 70%, 75-80% x 2, Ascending Singles

Front Squat Heavy Single (1 x 1)

Record heaviest weight successfully completed in the Front Squat

Strength B

EMOM x 14

A: Front Squat

Goal = Collect 15+ Total Reps @ 70% of today’s heaviest successful single

Work time NTE :20

B: Double Unders

Goal = If proficient, accumulating maximum double unders in :20

If novice, single under skill / single-double, :30

Front Squat (Varied )

Record total reps of Front Squat accumulated @ 70% of today’s heaviest single

Metcon (AMRAP – Reps)

Record total double unders accumulated.

Leave a Comment





Scroll To Top