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02-20-2019

South Slope CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

20 Minute AMRAP

21(14) Calorie Row

15 Toes to Bar

9 Squat Snatch

21(14) Calorie Row

15 Handstand Push Up

9 Squat Clean

***Barbell begins at 95/65, increasing load each round***

***95/65 – 115/85 – 135/95 – 155/105***

***Each round = 90(76) reps***

GUNSLINGERS (NOT IN CLASS)

Strength A

Back Squat

Every 3:00 x 6 Rounds

Goal = 75% x 2-3 reps

***Maintenance squat assignment. Do not exceed three reps per set***

Back Squat (6 x Varied)

Strength B

A: Push + Pull

6 Rounds For Quality

–Consistent Set Box Resisted Open Close

–8 Ea Arm Kneeling DB Overhead Press

B: Midline Conditioning

4 Rounds Of

:20 Work, :40 Rest

A: Pallof Press Right

B: Pallof Press Left

C: Hollow Rock Hold + KB Held at Extension Each Arm

D: Ring Planks to Side Planks

Box Resisted Open Close (6 x Varied)

Record total box resisted open + close accumulated.

Kneeling Dumbbell Press (6 x 8)

Record weight used for DB Kneeling OHP

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