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03-30-2019

South Slope CrossFit – American Heavy Athletics

Weightlifting

Warm Up:

30 Calorie Row (5 Down, 5 Up)

Crossover Symmetry Warm Up Circuit

2 Rounds:

–6 Band P-Thru

–6 Band Pull Aparts

–8 Banded Straight + Bent Leg Side Steps

2 Rounds:

–5 Pallof Press Each Side

–3 Knee Jumps

Drill / Barbell Warm Up:

–2×8 Split Press

–5 Drop Jerk

–5 Thrusters @ 65+85

A: Clean and Jerk, Heavy Singles

Set Every 4:00 x 8 Rounds

**Start @ 185 x 1, increasing weight as technique allows**

**Goal = 4 reps @ or above 205#**

B: Paused Back Squat

Set Every 3:00 x 6 Rounds

**Goal = Sets 1-3, 2 Reps @ 215, increasing weight if possible**

C: Thrusters + Strict Pull Ups

6 Rounds for Quality

*Rest as needed*

–3 Thrusters (From Rack)

–125#, weight may increase for final two sets if strong

-Strict Pull Ups

Clean and Jerk (4 x 1)

Paused Back Squat (6 x 2)

Record weight used for paused back squats

Thruster (6 x 3)

Strict Pull Up (6 x Varied)

Record Total Strict Pull Ups Accumulated

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