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Archive for April 2019

05-01-2019

South Slope CrossFit – CrossFit Metcon Metcon (Time) For Time: 40-25-15 Burpee to Target 15-12-9 Clean **Weight: 165/115 – 185/125 – 205/145 **Final weight NTE 80% of 1RM **Cleans may be performed as power or squat GUNSLINGERS (NOT IN CLASS) Strength A A: Front Squat Every 3:00 x 5 Rounds **Goal = x2 Reps @…

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04-30-2019

South Slope CrossFit – CrossFit Strength A A: Push Press Set Every 3:00 x 5 Rounds *** Goal = 75%x 3 Reps, All Sets ** Rebounding Reps B: Pull+ Push EMOM x 14 Alternating A: Max consistent strict pull ups B: Max consistent strict HSPU Push Press (5 x 3) Strict Pull Up (7 x…

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04-29-2019

South Slope CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) 20 Minute Work Clock Every 4:00 = 300m Run Time Remaining: AMRAP Squat Snatch Start @ 95/65 Weight increase every 10 reps 95/65 – 115/85 – 135/105 etc… GUNSLINGERS (NOT IN CLASS) Strength A A: Back Squat Every 4:00 x 5 Rounds 1 Paused Rep…

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04-28-2019

South Slope CrossFit – CrossFit CONDITIONING Metcon (Time) For Time: 10-20-30-20-10 (F: 8-16-24-16-8) Calorie Assault Bike Calorie Row Strength A Midline Conditioning 5 Rounds for Quality :20 KB Hollow Hold / Rock 8 Banded Hip Pull Thru

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04-27-2019

South Slope CrossFit – CrossFit Metcon Metcon (Time) Saturday Community Workout! Teams of Three —For Time— 100(80) Calorie Bike 100 KBS AM 50/35 –600m Team Run 100(80) Calorie Row 100 Burpee to Plate –600m Team Run 50(40) Calorie Row 50 Burpee to Plate –600m Team Run 50(40) Calorie Bike 50 KBS AM 50/35

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04-26-2019

South Slope CrossFit – CrossFit Strength A 20 Minute Work Clock Alternating Between: A: Deadlift B: Bench Press Reps = 5 – 4 – 3 – 3 – 3 **Goal = Start @ 70% of 1RM Each movement, ascending to a minimum of 80% 3 x 3 **Intensity = Volume > Load. If possible, perform…

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4-25-2019

South Slope CrossFit – CrossFit CONDITIONING Metcon (Time) For Time: 200m Run –20 Double Unders 250m Run –30 Double Unders 300m Run –40 Double Unders 350m Run –50 Double Unders 400m Run –50 Double Unders 350m Run –40 Double Unders 300m Run –30 Double Unders 250m Run –20 Double Unders 200m Run Mobility 2 Minutes…

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04-25-2019

South Slope CrossFit – American Heavy Athletics CONDITIONING 4 Rounds for Total Calories (@ 80-85% effort each round. Neutral splits) 1 Minute: Bike –30 Second Rest 1 Minute: Ski –:30 Second Rest Metcon (Calories) Record AVERAGE total of calories accumulated each round. (Bike + Ski)

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04-24-2019

South Slope CrossFit – CrossFit Strength A Front + Back Squat Alternating Set Every 3:00 x 8 Rounds Set 1: x4 Reps, Front Squat 70% Set 2: x4 Reps, Back Squat 70% Sets 3-8: x2 Reps @ 80% Minimum, alternating each set between Front + Back Squats **Weight may increase each round on both or…

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04-24-2019

South Slope CrossFit – American Heavy Athletics Weightlifting Warm Up: 30 Calorie Row (5 Down, 5 Up) Crossover Symmetry Warm Up Circuit 2 Rounds, 6 Reps Each: –Band P-Thru –Band Pull Aparts –Band Press 2 Rounds: –5 Banded Pull Thru –5 Pallof Press Each Side –3 Knee Jumps Drill / Barbell Warm Up: –2×8 Split…

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