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12/28/2018

South Slope CrossFit – CrossFit

Strength A

40 Minute Work Clock

–Minute 00-10:00

5-3-2-1-1

Build to “Heavy Single” Front Squat

Goal = Start @ 50%x5, Build 95+%

–Minute 10-20:00

Collect quality reps @ 70% of Today’s Heaviest Single

Goal = 18 Total Reps

–Minute 20-40:00

Collect Quality reps @ 80% of 1RM Deadlift

Goal = 16+ Total Reps

To achieve greater intensity during volume work increase set size to achieve desired rep total.

Front Squat, Heavy Single (1 x 1)

Record heaviest Front Squat performed.

Front Squat (Varied)

Record total reps performed @ 70% of today’s heaviest single.

Deadlift (Varied)

Record total reps achieved @ 80% of 1RM Deadlift

GUNSLINGERS (NOT IN CLASS)

Strength B

Alternating Every 1:30 x 12 Rounds

A: 50′ Yoke Carry

–Goal = Start @ 365(+45’s)/285(+25’s), adding weight each round

B: 50′ Farmer’s Carry

–Goal = Start @ 115(+45’s)/75(+25’s), each hand, adding weight each round

Yoke Carry (1 x 50′)

Record Heaviest 50′ Yoke Carry

Farmer’s Carry (1 x 50′)

Record Heaviest 50′ Farmer’s Carry

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 Burpee Box Jump Over 24/20″

20 DB Hang Squat Snatch 50/35 (Must alternating every 5 reps)

CONDITIONING

Metcon (Time)

For Time, With Partner

16 Rounds for Time

Alternating Rounds of:

200m Run

15/11 Calorie Assault Bike

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