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01-31-2019

South Slope CrossFit – CrossFit

Weightlifting

Power Clean

Set Every 3:00 x 5 Rounds

x4 Reps @ 70-75%

10 Minute Clock

2 Clean Sweep to Knee

+ 2 Clean Sweep

Goal = 5 Complexes @ 90+%

CONDITIONING

Midline Conditioning

EMOM x 9

Alternating, :30 For Quality

A: Seated Leg Lifts

B: Pallof Left

C: Pallof Right

Power Clean (5 x 4)

Record weight used for Power Clean sets of Four

Clean Sweep Complex (5 x 2+2)

Record weight used for Clean Sweep to Knee + Clean Sweep complex

Mobility

5 Minutes of Smashing Back/Shoulders

– Foam Roll Lats/Infraspinatus/Teres Minor (see image below for reference)

– Lax Ball in glutes

https://www.youtube.com/watch?v=6lwVrPdm_I0&t=10s


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