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02-18-2019

South Slope CrossFit – CrossFit

Skill

12 Minutes

Chest to Bar Pull Up + Bar Muscle Up

EMOM

–1-3 KB High Pull, Six Reps Each Arm

–4-6 Beat Swing Progression

Then, Split into Bar MU / CTB Groups

—Buy in for Bar MU = 5 High Touch CTB Pull Ups

Gymnastics

EMOM x 12

Perform max consistent Chest to Bar or Bar Muscle Up

Chest-To-Bar Pull-ups (12 x Varied)

Bar Muscle-ups (12 x Varied)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

5 Thrusters 115/85

20 Double Unders

GUNSLINGERS (NOT IN CLASS)

Strength A

A: Squat Snatch

:30 Work Clock, 2 Minute Rest

6 Rounds

Begin @ 70% of 1RM

—Increase weight (athlete’s choice) every five successful reps

Squat Snatch (6 x Varied)

CONDITIONING

Metcon (Time)

35-25-15

GHD Sit Up

Handstand Push Up

Calorie Row (28-19-11)

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