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01-10-2019

South Slope CrossFit – CrossFit

Skill

Rowing Mechanics

3 Rounds

:30 Second Work

:20 Rest / Review

Alternating Drills

A: Legs Only Stroke

B: Back + Arms Only Stroke

C: Legs and Back Only Stroke

D: Full Stroke

CONDITIONING

AMRAP Calorie Row

12 Rounds

1 Minute Work

00:45 Rest

Metcon (Calories)

Record total calories accumulated.

GUNSLINGERS (NOT IN CLASS)

Strength A

Alternating Every 2:00 x 10 Rounds

A: Clean sweep to pause @ knee (not completing sweep to hip)

90% x 3-4 Reps

B: Power Clean, Work Time NTE :45

Goal = Accumulate 25 total reps @ 70%

Clean Sweep, Paused @ Knee (5 x Varied)

Record weight used for clean sweep drill

Power Clean (5 x Varied)

Record total reps accumulated @ 70%

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