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01-21-2019

South Slope CrossFit – CrossFit

Skill

(18 Minutes)

Power + Squat Cleans

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, Front Rack and Turnover

3 Complexes, All Work from Pocket

–2 High Pulls + 2 Power Clean + 2 Squat Clean

3 Complexes, Ascending in Weight

–Sweep to Knee + Power Clean + Squat Clean

Strength A

Taking a Set Every 4:00 x 5 Rounds

2 Power Cleans + 2 Squat Cleans

Goal = Sets performed at 70-75% for quality

Clean Complex (5 x 2+2)

Record weight used for working sets.

Metcon

“Dessert”

Optional. If unable to perform both Dessert -AND- mobility, pick mobility

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

15/10 Calorie Assault Bike

5 Power Cleans 155/105

GUNSLINGERS (NOT IN CLASS)

Strength B

Alternating Every 3:00 x 10 Rounds

A: Back Squat

Goal = Collect 18-20 Reps @ 80% of 1RM

B: Push Press

Goal = 5 Sets of 2 Reps @ 85% of 1RM

Back Squats (5 x Varied)

Record reps accumulated at 80%

Push Press (5 x 2)

Record weight used in Push Press

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