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01-17-2019

South Slope CrossFit – CrossFit

Skill

(12 Minutes)

Deadlift

—Review points of performance

Warm Up / Fault I.D.

—x2 Pull to Knee, x2 Full Deadlift

@ 50-60-70%

Deadlift (3-3-3-3-3-3)

Taking a Set Every 2:30 x 6 Rounds

Goal = 80% x 3 Reps

***Weight may increase for final two sets if bar speed remains constant***

Skill

Dumbbell Snatch

—Review points of performance

–3 x 4 Touch and Go Sets, ascending in weight

CONDITIONING

Metcon (AMRAP – Reps)

4 Minute AMRAP

Dumbbell Snatch

***Weight = athletes choice, however all reps must be performed in touch and go sets. No singles allowed***

GUNSLINGERS (NOT IN CLASS)

Metcon (Time)

3 Rounds For Time:

30 GHD Sit Ups

30(21) Calorie Row

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