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03-02-2019

South Slope CrossFit – American Heavy Athletics

Weightlifting

Warm Up:

30 Calorie Row (5 Down, 5 Up)

Crossover Symmetry Warm Up Circuit

1 Round of:

–4×8 Banded Side Step (2 Sets Stiff Leg, 2 Sets Bent Knee/Hip)

2 Rounds Of:

–8 Banded Pass-Thru

–8 Banded OHP

–6 Banded OVHS

2 Rounds Of:

–5 Pallof Press Each Side

–3 Knee Jumps

Snatch Warm Up:

2 Sets of 3, Empty Bar

–Pocket Power Snatch

–Drop Snatch

–Pocket Squat Snatch

3 Complexes, From High Blocks 40-50-60%

Sweep + Power Snatch + OVHS

A: Squat Snatch, From Blocks

–Warm up to 165# (125×2, 135×1, 145×1, 155×1)

**Against a 3 Minute Work Clock, Accumulate as many QUALITY reps as possible @ 165#. If two misses occur, terminate assignment, reduce to 135# for 3 Sets of 3 reps.

**Goal = 6 Reps.

Clean and Jerk Warm Up:

–2 Sets of, Empty Bar, 4+4 Split Press, Drop Jerk

–2 Sets @ 125, 145, Sweep to Knee, Sweep To Hip, Power Clean, Front Squat, Paused Dip Jerk

–Squat Clean and 2 Split Jerks, 165×1, 175 x1

B: Squat Clean + 2 Split Jerks

Set Every 3:00 x 4 Rounds

–x1 Squat Clean + 2 Split Jerks

Goal = 185 for all sets.

C: Thrusters + Front Squats

For Quality, Rest As Needed

–Thrusters (Rack)

5 – 4 – 3 – 2 – 2

Goal = Start @ 105, Ascending weight each round

–Front Squats

6 Sets of 2 Reps

Goal = 80%, All Sets

D: Mid-Line

5 Rounds

:20 Work, :40 Rest

–Pallof Left

–Pallof Right

–T-Ring Planks

–Break

Squat Snatch, From Blocks, AMRAP (1 x AMRAP)

Record reps accumulated during Block Squat Snatch AMRAP

Squat Clean + 2 Split Jerk (4 x 2+1)

Record weight used for Clean and Double Jerk

Thruster (1 x 2)

Front Squat (6 x 2)

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