South Slope CrossFit – CrossFit Weightlifting Squat Snatch 9 Rounds 1 Minute Work 2 Minute Rest Rounds 1-3: 70% Rounds 4-6: 75% Rounds 7-9: 80% ***Goal accumulate quality reps at each percentage. ***Goal Total Reps @ Each % ***70% = 14 Reps ***75% = 10 Reps ***80% = 8 Reps Squat Snatches 70% (3 x…

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South Slope CrossFit – CrossFit Metcon Metcon (Time) For Total Working Time 4 Rounds Of 200m Run 2 Rope Climbs 25 Double Unders —Break 5 Minutes— 2 Rounds Of 400m Run 3 Rope Climbs 50 Double Unders —Break 5 Minutes— 1 Round Of 800m Run 6 Rope Climbs 100 Double Unders ***Working Time = Clock…

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South Slope CrossFit – CrossFit Metcon Teamwork Tuesday! With Partner, Alternating Active Teammate EMOM x 24 Minutes Each Round / Minute Begins with a 10 / 7 Calorie Assault Bike Buy In With the time remaining: AMRAP Power Clean + Jerk ***Weight of Clean and Jerk Ascends every 30 reps*** ***RXM: 115-135-155-185-205-225 ***RXF: 85-95-105-115-125-135 ***Final…

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South Slope CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP 3-6-9-12 Etc.. Calorie Row Burpee to Target Toes to Bar GUNSLINGERS (NOT IN CLASS) Metcon (Time) 3-6-9-12-12-9-6-3 Dumbbell Snatch 70/50# Strict Handstand Push Ups Calorie Ski Erg Strength A 6 Rounds, Alternating Movements Every 2:00 A: Back Squat 80% x…

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South Slope CrossFit – CrossFit CONDITIONING Strength A EMOM x 14 Alternating A: 8 DB Renegade Row (No Push Up) B: 8 Seated DB Press, Alternating Arms Metcon (Time) For Time 20-30-40-30-20 Calorie Row Calorie Assault Bike

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South Slope CrossFit – CrossFit Metcon Metcon (Time) Saturday Community WOD! With Partner, For Time 100 Dumbbell Snatch 50/35 (Any Split of work) Then, Alternating ROUNDS 20 Rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats

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South Slope CrossFit – CrossFit Strength A 8 Rounds Of :30 Work Clock —x3 Squat Cleans —Goal= Start @ 70% of 1RM, adding weight every two rounds so long as work is completed during :30 1:00 Rest :30 Work Clock —Accumulate as many Handstand Push Ups as possible. —Alternate each round between Strict and Kipping…

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South Slope CrossFit – Gun Slingers GUNSLINGERS (NOT IN CLASS) Yoke, Max Carry (100′ x 1) 100′(50+50) For Max Load Work time NTE 1:00***Empty yoke = 185#*** Toe to Bar Conditioning (4 x 25) Every 4:00 x 4 Rounds Perform 25 Toes to Bar Work time NTE 2:00 **Goal = Complete reps in fewest possible…

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South Slope CrossFit – CrossFit Metcon Against a running clock: –@ Minute 00:00 WOD A: 2 Rounds For Time 500m Row 50 Double Unders 400m Run 40 Double Unders –@ Minute 16:00 WOD B: 4 Rounds For Time 250m Row 30 Double Unders 200m Run 20 Double Unders Metcon (Time) WOD A: Time to Complete…

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South Slope CrossFit – Gun Slingers GUNSLINGERS (NOT IN CLASS) Weightlifting Snatch Session A: Muscle Snatch, From Floor Every 1:30 x 8 Rounds x2 Reps, Starting at 75/55, ascending every 2 rounds B: Power Snatch from Floor + Hang Below Knee Power Snatch Every 2:00 x 6 Rounds Start @ 70%, goal = 2 sets…

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