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03-27-2019

South Slope CrossFit – CrossFit

Weightlifting

A: Squat Clean Triples

9 Rounds

Taking a Set Every 3:00

x 3 Squat Cleans

Goal = Ascending weight every three sets

Sets 1-3: 70%

Sets 4-6: 75%

Sets 7-9: 80%

**Sets should take no more than 1:30 to complete. Weight may exceed 80% in final round. NO MISSES**

B: Clean Sweep With Pause Below Knee

Every 1:30 x 5 Rounds

x 2 Clean Sweep With Pause Below Knee

Goal = 90%, all sets.

Squat Clean (9 x 3)

Clean Sweep, Paused @ Knee (5 x 2)

Record weight used for clean sweep drill

GUNSLINGERS (NOT IN CLASS)

Metcon

Metcon (AMRAP – Reps)

8 Minute AMRAP

6-9-12-15-18 Etc…

Box Jump 24/20″

Calorie Row

Rep Totals By Round:

12-30-54-84-102-123

Strength B

Midline / Accessory

5 Rounds for Quality Of:

–8 Kneeling DB Press, Alt Arms

–4 Pallof Press + Twist (Right)

–10 HRPU

–10(Pump Town) Banded Lat Pull Down

–4 Pallof Press + Twist (Left)

Kneeling Dumbbell Press (5 x 8)

Record weight used for DB Kneeling OHP

Kneeling Dumbbell Press (5 x 8)

Record weight used for DB Kneeling OHP

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