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03-09-2019

South Slope CrossFit – American Heavy Athletics

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

4 Reps @ 90% of 1RM

B: Accessory

5 Rounds for Quality

(Goal = Unbroken rounds)

–5 Pocket Muscle Snatch

–10 Back Rack Reverse Lunge

–5 Snatch Grip BTN Press

–10 Back Rack Reverse Lunge

(Lunge is 10 total steps, 5 ea leg)

C: Crossover Symmetry

Back Squat (4 x 4)

Pocket Muscle Snatch (5 x 5)

Record weight used for pocket muscle snatch

Snatch Grip BTN Press (5 x 5)

Record weight used for behind the neck Snatch Press

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