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04-22-2019

South Slope CrossFit – CrossFit

Weightlifting

A: Heavy Doubles

24 Minute Work Clock

Min 00-12 Squat Snatch:

Goal = Collect 3 sets of 2 reps @ or above 85% of 1RM

Min 13-24 Squat Clean and Power Jerk:

Goal = Collect 3 sets of 2 reps @ or above 85% of 1RM

**Intensity = reps @ 85%, not increased load**

—Break 5 Minutes—

B: Barbell Conditioning (Reps for QUALITY)

2 Minute AMRAP

-POWER Snatch @ 60-70% of today’s heaviest double

—Break 2 Minutes—

2 Minute AMRAP

-POWER Clean + Jerk @ 60-70% of today’s heaviest double

Squat Snatch (3 x 2)

Squat Clean and Jerk (3 x 2)

Power Snatch (1 x AMRAP)

Power Clean and Jerk AMRAP (1 x AMRAP)

Record Number Successful Lifts in AMRAP

GUNSLINGERS (NOT IN CLASS)

Metcon

3 Rounds

4 Minute AMRAP

2 Minute Break

Round 1:

9 Wall Ball 30/20

3 Deadlift 255/175

Round 2:

7 Wall Ball 30/20

2 Deadlift 285/195

Round 3:

5 Wall Ball 30/20

1 Deadlift 315/220 (Weight NTE 80% 1RM)

Metcon (AMRAP – Rounds and Reps)

Record rounds and rep accumulated in

round one (9+3)

Metcon (AMRAP – Rounds and Reps)

Record rounds and rep accumulated in

round two (7+2)

Metcon (AMRAP – Rounds and Reps)

Record rounds and rep accumulated in

round three (5+1)

Strength B

Accessory / Midline:

4 Rounds for Quality

-6 Banded Hip Pull Thru (Heavy)

-6 Pallof Press (Right)

-10 Barbell Front Rack Reverse Lunge (Light)

-6 Pallof Press (Left)

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