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03-11-2019

South Slope CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

8 Power Snatch 75/55

8 Chest to Bar Pull Up

8 Bar Facing Burpee

GUNSLINGERS (NOT IN CLASS)

Strength A

A: Squat Snatch EMOMs

EMOM x 8

–x1 Squat Snatch @ 75-80%

4 Minute Break

EMOM x 8

–x1 Squat Snatch @ 75-80%

B: Snatch Sweep

x2 Sweep to Knee + x2 Full Sweep

Every 2:00 x 6 Rounds

Goal = 100%+ of Snatch 1RM

Squat Snatch (16 x 1)

Clean Sweep Complex (6 x 2+2)

Record weight used for Clean Sweep to Knee + Clean Sweep complex

Clean Sweep Complex (6 x 2+2)

Record weight used for Clean Sweep to Knee + Clean Sweep complex

METCON B

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

With Partner, Alternating Movements

15(11) Calorie Ski

15(11) Calorie Bike

15(11) Calorie Row

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