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02-13-2019

South Slope CrossFit – CrossFit

Metcon

14 Minute AMRAP

30(24) Calorie Row

30 Wall Balls 20/14

30 Deadlift 225/155

30 Handstand Push Ups

Metcon (AMRAP – Rounds and Reps)

Record total rounds + reps accumulated in 14 minutes.

GUNSLINGERS (NOT IN CLASS)

Strength A

A: Power Snatch From Floor + Squat Snatch From Hang Above Knee

EMOM x 4

= x 1 Complex

Break x 3 Minutes

Perform three rounds, starting @ 60-65% of 1RM, increasing each round if possible

B: Snatch Sweep Complex

Every 2:00 x 6 Rounds

= x2 Sweep to Knee + x2 Full Sweep to extension

Goal = All sets @ or above 100% 1RM

Snatch Complex EMOM (4 x 1+1)

Record weight used for final round of Snatch + Hang Snatch complex EMOM.

Snatch Sweep Complex (6 x 2+2)

Record weight used for Snatch Sweep Complex

Metcon

Metcon (Time)

For Time, With Partner

3k (2.6k) Ski Erg

EMOM Until Complete =

Squat Snatch 135/95

***Reps begin @ 3 and increase by 1 every 4 minutes***

**EG:

0-3 = 3 Reps

4-7 = 4 Reps

8-11 = 5 Reps

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