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03-25-2019

South Slope CrossFit – CrossFit

Strength A

A: Squat Snatch, Pause Below Knee

x2 Reps Every 2:00 x 6 Rounds

**Goal = Start @ 70% of 1RM, End @ 80% of 1RM**

B: Back Squat

EMOM x 15

x1 Rep

**Goal = Sets 1-10 @ 75%, increasing load for final five reps if possible**

Squat Snatch, Pause Below Knee (6 x 2)

Record weight used for pause+no pause sets.

Back Squat (15 x 1)

GUNSLINGERS (NOT IN CLASS)

Strength B

Alternating Every 1:30

12 Rounds (6 Sets Each)

A: Push Press

**70% x 4 Reps. Rebounding reps, ideally. If able to maintain rebound, load may increase for final two sets**

B: Strict Pull Ups

**If able, perform CTB. May perform two small sets to accumulate more volume**

Push Press (6 x 2)

Strict Pull Up (6 x Varied)

Record Total Strict Pull Ups Accumulated

Metcon

Metcon (Time)

For Total Time

15-25-35

Calorie Ski Erg

70-50-30

Double Unders

–2 Minute Break

35-25-15

Calorie Ski Erg

30-50-70

Double Unders

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