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Archive for January 2019

02-01-2019

South Slope CrossFit – CrossFit Metcon Metcon (Time) 10 Rounds for Time (22 Minute CAP) RX: 9 Dumbbell Hang Squat Snatch 50/35 6 Handstand Push Ups ***Every 2:00 until complete = 2 Rope Climbs*** Modified: 10 Rounds For Time 12 Dumbbell Power Snatch 50/35 9 Push Ups ***Every 2:00 until complete = 1 Rope Climb***…

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01-31-2019

South Slope CrossFit – CrossFit Weightlifting Power Clean Set Every 3:00 x 5 Rounds x4 Reps @ 70-75% 10 Minute Clock 2 Clean Sweep to Knee + 2 Clean Sweep Goal = 5 Complexes @ 90+% CONDITIONING Midline Conditioning EMOM x 9 Alternating, :30 For Quality A: Seated Leg Lifts B: Pallof Left C: Pallof…

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01-30-2019

South Slope CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP 90 Double Unders 60 Wall Balls 20/14 30 Toes To Bar CONDITIONING Alternating Every 1:30 x 8 Rounds A: 4-6 Box Resisted Open / Close B: 6 Ea/ Arm Kneeling Dumbbell Press Box Resisted Open Close (4 x Varied) Record…

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01-29-2019

South Slope CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) Teamwork Tuesday 24 Minute AMRAP Every 6:00, Including 00:00 15-12-9 (12-9-6) Calorie Bike Time Remaining, Any Split: AMRAP Deadlifts ***Weight increases every 30 Reps*** ***185-225-255-285-315*** ***125-155-175-195-215*** Score = Total Deadlift Reps Completed ***For modification purposes, final weight NTE 80% of 1RM Deadlift*** GUNSLINGERS (NOT IN…

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01-28-2019

South Slope CrossFit – CrossFit Metcon If “Jackie” was performed on Saturday, perform the alternate WOD Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Metcon (Distance) 9 Minute Clock For Max Meters Rowed Alternating EMOM A: AMRAP Meter Row B: 10 Thrusters @ 95/65 + 10 Pull Ups CONDITIONING Midline Conditioning :20…

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01-27-2019

South Slope CrossFit – CrossFit CONDITIONING 5 Rounds for QUALITY A: 30’+30′ Dumbbell Overhead Walking Lunge ***Weight athlete’s choice. Alternate arm at 30′ turn around*** B: 10 Lateral Step-Up and Over ***1 Rep = Stepping up Laterally to Tall + Lowering both feet down to other side. Ideally performed on a 20″ box. Perform with…

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01-26-2019

South Slope CrossFit – CrossFit Metcon Metcon (Time) Saturday Community WOD Team of 3 For Time Buy In: Each team member performs 25/18 Calorie Assault Bike x4 – 40′ Sandbag Bear Hug Carry 100/70 ——————- Then, 2 Working – 1 Resting – Any Division 100 Box Jump Over 30/24″ 50 Sandbag Over Shoulder 100/70 ——————-…

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01-25-2019

South Slope CrossFit – CrossFit Skill (18 Minutes) Squat + Power Snatches Movement Review -Coach-Led Sections Review: Set Up Position + Sweeping + Squats 3 Rounds, Alternating: –4 Banded PVC Rig Sweeps –3 Tempo Rig Squats Barbell: –Review: Hip Extension, Bar-Path, Turnover/Catch 3 Complexes, All Work from Pocket –2 High Pulls + 2 Power Snatch…

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1-24-2019

South Slope CrossFit – CrossFit Skill (10 Minutes) Rope Climbs Movement Review Skill Groups Group A, Developing (From zero capacity up to 2 rope climbs in a minute under fatigue) Drills: 3 Sets of 2 Box Clamp and Swing Time Remaining: Jump+First Clamp Practice **If able to perform x3 proficient single clamps, attempt second clamp**…

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01-23-2019

South Slope CrossFit – CrossFit Skill (15 Minutes) Split Jerks Coach Lead: Movement Review With Barbell: Review: Front Rack, Catch Stance Drill: –Front Rack Twists –3×5 Split Press Review: Dip, Drive, Catch, Recover Drill: –4 x 3 Drop Jerk Warm Up: 3 Sets, Ascending in Weight 2 Paused Dip Jerk, 1 No Pause Strength A…

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