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11/30/2018

South Slope CrossFit – CrossFit

Strength A

Against a Running 24 Minute Clock

Minutes 00-12:

Deadlift, Building to a Heavy Single

4 – 3 – 2 – 1 – 1

60%-70%-80%-85%+

Minutes 12-24:

Bench Press, Building to a Heavy Single

4 – 3 – 2 – 1 – 1

60%-70%-80%-85%

Deadlift, 1RM (1 x 1)

Record heaviest weight successfully Deadlifted

Bench Press, 1RM (1 x 1)

Record heaviest weight successfully Bench Pressed

Strength B

EMOM x 15

Alternating Between:

A: Deadlift

Goal = 15+ Reps @ 70% of Today’s Heaviest Weight

B: Benchpress

Goal = 15+ Reps @ 70% of Today’s Heaviest Weight

C: Strict Pull Ups

Goal = Max Total Reps, Work NTE: 30

Deadlift, Volume (Varied)

Record total reps achieved

Bench Press, Volume (Varied)

Record total reps achieved

Strict Pull Ups (Varied)

Record total reps achieved

Metcon

Metcon (Time)

“Dessert”

Total Time

2 Rounds

21 Bag Facing Burpee

15 Bag Bear Hug Squat 100/70

9 Bag Over Shoulder 100/70

2 Rounds

12 Bag Facing Burpee

9 Bag Bear Hug Squats

3 Bag Over Shoulder

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