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02-08-2019

South Slope CrossFit – CrossFit

Strength A

Squat Snatch

4 Rounds Of:

1:00 Work Clock

2:00 Rest

–Accumulate as many Quality Squat Snatch reps as possible @ 75%

–Goal = 15+ Total Reps

–May Increase load for final round if twelve reps have already been achieved

Squat Snatch (4 x Varied)

Record total reps accumulated @ 75% of 1RM

Strength B

Alternating Every 1:30 x 10 Rounds

A: x8 Each Arm, Single Arm KB High Pull

Goal = Heaviest consistent weight for quality

B: x5 Barbell Thrusters

Goal = Start at an “RX” of 135/95, adding weight each round if possible without missing

Single Arm KB High Pull (5 x 8 Each Arm)

Record weight used for kettlebell high pulls

Barbell Thruster (5 x 5)

Record heaviest set of 5 in the barbell thruster.

Metcon

“Dessert”

–Optional. If you have to pick between mobility and dessert, choose mobility.

Metcon (Time)

Record time to complete:

6-9-12-9-6

Hang Squat Snatch 75/55

Bar Facing Burpee

GUNSLINGERS (NOT IN CLASS)

Strength C

Every 2:00 x 6 Rounds

–x2 Snatch Sweep to Knee + x2 Full Sweeps

Goal = All sets @ or above 110% 1RM Snatch

Snatch Sweep Complex (6 x 2+2)

Record weight used for sweep complexes.

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