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01-23-2019

South Slope CrossFit – CrossFit

Skill

(15 Minutes)

Split Jerks

Coach Lead:

Movement Review

With Barbell:

Review: Front Rack, Catch Stance

Drill:

–Front Rack Twists

–3×5 Split Press

Review: Dip, Drive, Catch, Recover

Drill:

–4 x 3 Drop Jerk

Warm Up:

3 Sets, Ascending in Weight

2 Paused Dip Jerk, 1 No Pause

Strength A

Split Jerk (Rack)

Set Every 2:00 x 8 Rounds

Goal = 75% x 2 Reps

**Weight may increase in final two rounds if rep quality remains high**

Split Jerk (Rack) (8 x 2)

Record weight used for Split Jerks

Skill

(10 Minutes)

Thrusters

Review: Squat mechanics, press+catch rhythm/timing.

Drill:

–x8 Rocky Squat Press

–2×4 Tempo Lower Thrusters

Barbell Conditioning

Thruster Conditioning

6 Rounds Of:

:20 Work

:40 Rest

AMRAP Thrusters @ 95/65

Thruster Conditioning (6 x AMRAP)

Record total Thruster reps accumulated.

GUNSLINGERS (NOT IN CLASS)

Strength B

Alternating Every 2:00 x 12

A: Deadlift

Goal = 80-85% x 6 Sets of 2 Reps

B: Barbell Bench Press

Goal = 75% x 6 Sets of 3 Reps

Deadlift (2-2-2-2-2-2)

Record weight used for Deadlift sets

Flat Bench Press (3-3-3-3-3-3)

Record weight used for Barbell Flat Bench

Metcon

Metcon (Time)

With Partner, For Time, Any Split

2k (1400m) Row

100 Burpee Box Jump Over 24/20″

1k (800m) Row

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