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05-03-2019

Announcements

YOGA THIS SATURDAY @12:15
$12 FOR MEMBERS, $15 FOR DROP-INS

South Slope CrossFit – CrossFit

Metcon

Metcon (Time)

30 Minute Cap

3 Rounds for Total Time

3 Minute Break After Each Round

20(16) Calorie Row

20 Ring Dip

10 Deadlifts 275/195

20 Toes to Bar

20(16) Calorie Bike

GUNSLINGERS (NOT IN CLASS)

Barbell Conditioning

Every :30 x 12 Rounds

x1 Power Snatch @ 60-70% of 1RM

—-Break—–

Every :30 x 12 Rounds

x1 Power Clean + Power Jerk @ 60-70% of 1RM

Power Snatch (12 x 1)

Power Clean + Power Jerk (12 x 1)

Record weight used in Power Clean and Jerk sets.

Strength A

Every 5 Minutes for 4 Rounds

A: 50+50′ Yoke Carry

***Goal = 80% of top weight used in last week’s Yoke+Farmer Combo, all Sets

B: Handstand Walk for Quality

**Goal = Consistent 30′ Lengths

–If proficient attempt to increase difficulty of lengths by adding turning practice or create an obstacle course using foam rollers to force you to travel in a zig-zag or “S” pattern.

Yoke Carry (4 x 50+50′ Travels)

Record weight used for Yoke Carry assignment.

Handstand Walk (4 Rounds x Max Consistency )

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