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04-19-2019

South Slope CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

25 GHD Sit Ups

15 Burpee Box Jump Over 24/20″

10 Sandbag Over Box 30/24″

GUNSLINGERS (NOT IN CLASS)

Strength A

A: Power Snatch

EMOM x 12

**Goal = 70-75%, all sets. Load may increase to 80% for final three reps.

B: Power Clean and Jerk

EMOM x 12

**Goal = 70-75%, all sets. Load may increase to 80% for final three reps.

C: Front Squat

Every 3:00 x 4 Rounds

**Goal = Accumulate 18+ Reps @ 70%

Power Snatch (12 x 1)

Power Clean + Power Jerk (12 x 1)

Record weight used in Power Clean and Jerk sets.

Front Squat (4x Varied)

Metcon

Metcon (Time)

For Time, With Partner

200(160) Calorie Row

Every 2:00 Until Completion

One teammate performs

-50′ Dumbbell Farmer’s Carry 70/50

-2 Legless Rope Climbs

-50′ Dumbbell Farmer’s Carry 70/50

Strength B

15 Minutes of Quality Work

-:20 Thomas Touches

1 Lunge Complex (Barbell On Back, load=athlete’s choice)

-4 Forward Lunges

-4 Lateral Step Up and Over

-4 Reverse Lunges

***Lateral step up and over to be performed on a stack of plates. Height should place the leg just below a 90 degree / parallel to the floor**

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