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01-28-2019

South Slope CrossFit – CrossFit

Metcon

If “Jackie” was performed on Saturday, perform the alternate WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Metcon (Distance)

9 Minute Clock

For Max Meters Rowed

Alternating EMOM

A: AMRAP Meter Row

B: 10 Thrusters @ 95/65 + 10 Pull Ups

CONDITIONING

Midline Conditioning

:20 Work, :10 Rest

14 Rounds, Alternating

A: Plank Hold

B: Hollow Rock

GUNSLINGERS (NOT IN CLASS)

Strength A

Power Clean + 2 Jerks (8 x 1+1+1)

Every 3:00 x 8 Rounds

x1 Power Clean + 1 Power Jerk + 1 Split Jerk

Goal = Start @ 70%, Performing the last four complexes @ 85%

METCON B

Metcon (Time)

25/17 Calorie Bike

50 KBS AM 70/53

25/17 Calorie Bike

50 Burpee to Target

25/17 Calorie Bike

50 GHD Sit Ups

25/17 Calorie ROW

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