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03-29-2019

South Slope CrossFit – CrossFit

Strength A

A: Power Jerk, Rack

Set Every 2:00 x 8 Rounds

x2 Reps Each Round

Goal = Start @ 70%, adding weight every two rounds as long as quality remains.

Weight may increase for final set if quality remains.

**NO Misses**

B: Ring Dips, Strict Pull Ups

10 Minute For QUALITY Work Clock

1-2-3-4-5-6-Etc…

–Strict Pull Ups

–Ring Dips

Power Jerk (1 x 2)

Record heaviest successful Power Jerk double.

1-10 Strict Pull Up, Ring Dip (1-2-3-4-5-Etc..)

Record total reps accumulated in 10 Minute work clock.

Make note of any modifications or if Chest to Bar are performed.

GUNSLINGERS (NOT IN CLASS)

Metcon

Metcon (Time)

5 Rounds for Time

With Partner

Any Division of Reps

10 Power Snatch 135/95

10 Strict HSPU

20 Kipping HSPU

Metcon (Time)

For Time

With Partner

Any Division of Reps

40 Burpee Box Jump Over 30/24″

30 Back Squat 225/155

20 Rope Climbs

30 Deadlifts 275/195

40 Burpee Box Jump Over 30/24″

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