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04-15-2019

South Slope CrossFit – CrossFit

Metcon

12 Minute Cap

3 Rounds For Time

-8 Squat Snatch 135/95

-20(16) Calorie Assault Bike

6 Minute Break

12 Minute Cap

3 Rounds For Time

-6 Bar Muscle Up / 14 Chest to Bar / 20 Pull Up

-20(16) Calorie Row

Metcon (Time)

Record time to complete 3 Rounds of

-8 Squat Snatch

-20(16) Calorie Assault Bike

Metcon (Time)

Record time to complete 3 Rounds of

-6 Bar M/U, 14 Chest to Bar, 20 Pull Up

-20(16) Calorie Row

GUNSLINGERS (NOT IN CLASS)

Strength A

A: Squat Snatch Complex

2 Sweep to Knee + 2 Squat Snatch

Every 3:00 x 5 Sets

**Goal = 75-80%, all sets**

B: Overhead Squat, Rack

Every 3:00 x 5 Sets

Reps = 5 -4-3-3-3

**Goal = 85+% of snatch 1RM for sets of 3

Snatch Complex (Sweep to Knee + Snatch) (5 x 3)

Record weight used for Snatch sweep complex.

Overhead Squat (3 x 3)

CONDITIONING

Metcon (Time)

3 Rounds

-3 Minute Break Each Round

-500m Ski Erg

-400m Run

Goal = Neutral Splits

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