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02-11-2019

South Slope CrossFit – CrossFit

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

CONDITIONING

EMOM x 16

Alternating

A: :30 Double Unders / Jump Rope Skill

B: :30 Kipping Chest to Bar Pull Ups

Chest-To-Bar Pull-ups (8 x Varied)

Double-Unders (8 x Varied)

GUNSLINGERS (NOT IN CLASS)

Strength A

Power Clean + Power Jerk

Set Every 2:30 x 8 Rounds

Goal = Start @ 70%, building to 85% 4 sets of 2

Clean and Jerk (Record weight used for final four sets of two reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

6 Box Jump 30/24″

9 Handstand Push Ups

12(10) Calorie Row

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