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04-19-2019

South Slope CrossFit – American Heavy Athletics

Weightlifting

Warm Up:

2 Rounds

-10 Cal Row

-10 Cal Ski

2 Rounds:

–2 Inchworm

–8 Barbell Thruster

2 Rounds:

–6 Table Top Ext / Plank Extension

–2 Knee Jumps

1 Round Of:

–10 Sots Squat Lift, Alt Arms

–5 Crossover Symmetry Sweep

–5 Banded OVHS

Snatch Drill / Barbell Warm Up:

3 Complexes, adding weight

–x2 Sweep+ x1 Muscle Snatch + x1 Power Snatch

A: Power Snatch

Every 4:00 x 4 Rounds

**Goal = 145 x 2, all sets**

Clean and Jerk Drill / Barbell Warm Up:

2 x 5 Split Press

2 x 5 Jerk in Place

2 Complexes:

1 Power Clean + 1 Front Squat + 1 Paused Jerk

B: Squat Clean + Split Jerk

Every 5:00 x 5 Rounds

**Goal = 200 x 2, all sets**

**Load may increase for final two sets if strong**

B2: Squat Clean + Front Squats

Every 4:00 x 3 Rounds

@ 70% of Today’s heaviest squat clean and jerks

1 Squat Clean + 6 Front Squats

**Last set = AMRAP**

C: Accessory / Midline

4 Rounds for Quality

–:20 KB Hollow Rock

–10 (Light) Barbell Hip Thrust

–8 Ea Arm Kneeling DB Press

–10-12 Banded Rocky Lat Pull Down

Power Snatch (4 x 2)

Squat Clean and Jerk (5 x 2)

Squat Clean + Front Squats (REPS) (3 x Varied)

Record total number of front squats accumulated with clean from the floor.

Strongman

Single Session

Warm-Up:

2 Rounds

-10 Cal Row

-10 Cal Ski

2 Rounds:

-2 Inchworm

-6 NTE Glute Bridge

2 Rounds:

-4 Reverse Lunge

-6 KBS AM 50-70 R1-2

A: Barbell Deadlift, Floor

Set Every 4:00 x 7 Rounds

1-3: 535 x 4 Reps

4-5: 465 x 6 Reps

6-7: 405 x 8 Reps

Pressing Warm Up:

2 Rounds, 6 Reps Ea:

–Band Pass Thru

–Band Pull Aparts

–Band OHP

B: Incline Swiss Bar Bench, Touch and Go

Set Every 4:00 x 6 Rounds

Reps: 6-6-4-4-2-2

**Goal = Start @ 165, building to a challenging double**

C: Push Pull Accessory

4 Rounds, Quality

–8 Alt Arm Standing DB Press

–x1 Set Strict Pull Ups

D: Midline Accessory

5 Rounds, Quality

–:20 KB Hollow Rock

–8 Barbell Hip Thrust

Swiss Bar Incline Bench Press (1 x 2)

Record weight used for sets of Swiss Bar Incline press, touch and go.

Dumbbell Press (4 x 8)

Record DB weight used in press

Strict Pull Up (4 x Varied)

Record Total Strict Pull Ups Accumulated

Barbell Hip Thrusts (5 x 8)

Record weight used for Barbell Hip Thrust

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