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02-21-2019

South Slope CrossFit – American Heavy Athletics

Strongman

Sandbag Throw Over Bar

Every 4:00 x 4 Rounds

For Quality

x2 40# Throws from 10′ Mark

x2 30# Throws from 15′ Mark

CONDITIONING

***Optional***

Metcon (Time)

For Time, With Partner, Any Split of Work

50-35-20

Calorie Row

Calorie Ski Erg

***50 Row, 50 Ski, 35 Row, etc…***

***Work divided in any fashion per modality***

Weightlifting

Warm Up:

2 Rounds:

10 Calorie Row

10 Calorie Bike

2 Rounds:

–3 Inch Worms

–6 Reverse Lunge

–6 Banded P-Thru

2 Rounds:

—8 Banded Side Steps Ea Side, Straight Leg, Bent Leg

—6 Band around knees rig squats

A: Back Squats

Set Every 6:00(Or as needed) x 6 Rounds

80% x 5 Reps

B: Accessory

5 Rounds for Quality

–8 Ea Arm Kneeling DB Press

–8 Ea Leg 20″ Box Step Ups

–8 Ea Arm DB Renegade Row

C: Crossover Symmetry

Back Squat (6 x 5)

Kneeling Dumbbell Press (5 x 8)

Record weight used for DB Kneeling OHP

Weighted Step-ups (5 x 8)

Renegade Row (5 x 8 )

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