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12/26/2018

South Slope CrossFit – CrossFit

Strength A

Squat Snatch Complex

Set Every 2:00 x 8 Rounds

x2 Pause Below Knee Partial Sweeps

+x2 Squat Snatch

Goal = Start @ 60% of 1RM, adding weight every two sets

—BREAK—-

Hang Squat Clean, Above the Knee

EMOM x 12

Goal = Start @ 70%, adding weight every two sets.

Squat Snatch Complex (1 x 4)

Record heaviest weight performed in Snatch complex

Hang Squat Clean (1 x 1)

Record heaviest weight performed in Hang Squat Clean EMOM

GUNSLINGERS (NOT IN CLASS)

Metcon (Time)

For Time:

21-18-15-12-9

Hang Power Snatch 75/55

Toes to Bar

Bar Facing Burpee

Strength B

Every 1:30 x 15

Alternating

A: Paused Back Squat

–x2-3 Reps @ 70%

B: Strict Pull Up

–Goal= Accumulate 8+ Each Round, no more than 3 sets

C: Barbell Flat Bench Press

–Goal = 5 Reps @ 70%

Paused Back Squat (Varied)

Record weight used for paused back squat and reps accumulated.

Strict Pull Ups (5 x Varied)

Record strict pull ups accumulated. Note if CTB are performed.

Bench Press (5 x 5)

Record weight used for Flat Bench Press

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