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01-11-2019

South Slope CrossFit – CrossFit

Skill

8 Minutes

Hip Hinge/Extension

+ Kettlebell Swings

3 Sets of 5 Russian Swing

3 Sets of 5 American Swing

12 Minutes

Jumping Mechanics

–Neutral Gaze

–Hinging at hip, breaking at knee

–Full extension of hip, knee, ankle

–Quiet Landing

3 Sets of 4 Reps

–Vertical Jumps

Floor Length of

–Broad Jump

12 Minutes

Burpees + Box Jumps

Burpees

3 Sets of:

–Four kick back + Collect

3 Sets of:

–3 Burpees (Pause in plank catch position)

Box Jumps

3 Rounds Of:

–3 Stiff leg box jump (OR Plate stack)

–3 Jump Tuck

–3 Box Jump, Landing in Squat, Standing to Extension

Metcon

Metcon (AMRAP – Rounds and Reps)

With Partner

12 Minute AMRAP

Buy in, Any Split

40 Burpee Box Jump Over 24/20″

Then, With Time Remaining

Alternating Movements

12 KBS AM 53/35

7 Burpees

7 Box Jump 24/20″

GUNSLINGERS (NOT IN CLASS)

Strength A

12 Rounds

Alternating Movements Ea 2:00

A: Front Squat 60% x 6 Reps

B: Push Press 75% x 3-4 Reps

Front Squat (6 x 6)

Record weight used for Front Squats

Push Press (6 x 3)

Record weight used for Push Press

Metcon

Metcon (Time)

Buy In:

30(21) Calorie Assault Bike

Then:

3 Rounds Of

15 Shoulder to Overhead 95/65

15 Pull Ups

Buy Out:

30(21) Calorie Assault Bike

Metcon (Time)

For Time

With Partner

Any Division of Reps

20-30-40-50-60

Wall Ball 30/20#

GHD Sit Up

***Each round ends with 10 Deadlifts @ 275/195**

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