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Archive for May 2019

06-01-2019

South Slope CrossFit – CrossFit Metcon Metcon (Time) Saturday Community WOD! For Time, With Partner –Any division of reps 20-35-50-35-20 Burpee Box Jump Over 24/20″ 6–9–18–9–6 Sandbag Over Shoulder 100/70# 400-400-400-400 Meter Run, Together, in between each round

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05-31-2019

South Slope CrossFit – CrossFit Strength A A: Deadlift, Heavy Single 15 Minute Work Clock Recommended Approach 60% x 5 70% x 3 75% x 1 80% x 1 85% x 1 90% x 1 + + + + + B: Barbell + Gymnastics Conditioning All reps are for Quality 6 Minute Work 1 Minute…

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05-30-2019

South Slope CrossFit – CrossFit CONDITIONING Metcon (Time) 3 Rounds for Time 40(32) Calorie Bike 100 Double Unders 600m Run

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05-29-2019

South Slope CrossFit – CrossFit Weightlifting A: Squat Snatch Heavy Single 25 Minute Work Clock 3 Warm Up Complexes(Sub 60%), Ascending Weight –Snatch Sweep +Power Snatch +OVHS Then, build to a heavy single Reps- 3-2-2-1+ Suggested %: 60-70-75-80-85-90+ ***If three misses occur or technique is off, attempt to perform quality sets of 85% x 2…

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05-28-2019

South Slope CrossFit – CrossFit CONDITIONING Metcon (Time) With Partner, For Time: 5,000m Row EMOM = 8 Box Jumps 30/24″

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5-26-2019

South Slope CrossFit – CrossFit CONDITIONING Metcon (Time) For Time: 50(40) Calorie Row 100 Double Unders 40(32) Calorie Row 80 Double Unders 30(24) Calorie Row 60 Double Unders 20(14) Calorie Row 40 Double Unders Strength A Midline Conditioning 5 Rounds for Quality :20 Kettlebell Hollow Rock Hold 8 Kettlebell Plank Pull Thru

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05-25-2019

South Slope CrossFit – CrossFit Metcon Metcon (Time) Saturday Community WOD! —For Time— Teams of Two Any Split of Reps 4 Rounds of: 200m Run, Each 20 Kettlebell Shoulder to Overhead 70/53 10 Deadlift 275/185 —-5 Minute Break—- 4 Rounds of: 30(22) Calorie Assault Bike 30 Kettlebell Hang Snatch 70/53

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05-24-2019

South Slope CrossFit – CrossFit CONDITIONING Metcon (Time) For Time: 1,000m Row 50 Strict Pull Ups 1,000m Row 100 Push Ups 1,000m Row 150 Air Squats GUNSLINGERS (NOT IN CLASS) Weightlifting A: Snatch Complex Every 3:00 x 4 Rounds -Power Snatch, Floor, Pause Below Knee +High Hang Squat Snatch +2 OVHS **Goal = 70-75%, all…

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05-23-2019

South Slope CrossFit – CrossFit Strength A —Rotating Assignments Every 10:00— A: Log Clean and Press, Heavy Single –Build to a challenging single rep A2: Log Clean and Press Away –Time permitting, perform x1 AMRAP Shoulder to Overhead @ 70% of today’s heaviest single ***Log Empty = 135 / 75 B: Yoke Carry, Max Load…

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05-22-2019

South Slope CrossFit – CrossFit Metcon Metcon (Time) For Time –With Partner –Any Split 200 Double Unders –35 Back Squat 255/175 (NTE 70% of 1RM) 100 Double Unders –50 Sandbag Squats 100/70 100 Double Unders –75 Wall Ball 30/20 200 Double Unders GUNSLINGERS (NOT IN CLASS) CONDITIONING Metcon (AMRAP – Rounds and Reps) EMOM x…

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