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01-15-2019

South Slope CrossFit – CrossFit

Skill

(15 Minutes)

Barbell Squats

—Overhead Squat Review

—3 x 4 Tempo Squats, Empty Bar or Light (Sub 50%) Weight

—Front Squat Review

—3 x 4 Tempo Squats, Empty Bar or Light (Sub 50%) Weight

—Back Squat Review / Fault I.D.

—3 Sets @ 50-60-70% Of

x1 Paused Back Squat + 2 No Pause Back Squat

Strength A

Back Squats

Taking a Set Every 3:00 x 5 Rounds

x4 Reps

Goal = All sets @ 75-80%. To increase intensity, add reps to the final two sets, not load.

Back Squats (4-4-4-4-4)

Record weight used for Back Squat assignment

Metcon

“Dessert”

6 Minute Clock

60 Air Squats

40 Push Ups (Touch and Go)

With Time Remaining:

AMRAP of

Kettelbell Swings 35/26

Metcon (AMRAP – Reps)

Record total Kettlebell Swings (American) completed against six minute clock

GUNSLINGERS (NOT IN CLASS)

Metcon (Time)

For Time

80 (65) Calorie Row

40 Box Jumps 24/20″

80 (65) Calorie Ski Erg

40 Box Jumps 24/20″

80 (65) Calorie Assault Bike

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