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05-06-2019

South Slope CrossFit – CrossFit

Strength A

EMOM x 16

Alternating

A: 200′(50+50) Kettlebell Farmer’s Walk, Uneven Rx= 70/50, 50/35

B: x8 (Alt, Ea Arm) Kneeling Lunge DB Press

CONDITIONING

Metcon (Time)

For Time, With Partner

Alt EMOM

250(200) Calorie Assault Bike

GUNSLINGERS (NOT IN CLASS)

Weightlifting

A: Squat Snatch, Three Position

–Floor, hang below knee, hang above knee

Every 2:00 x 5 Sets

–70%, all sets

B: Snatch Sweep, With Pause Below Knee

Every 2:00 x 5 Sets

–90% x 3 Reps, all sets

Three Position Snatch (5 x 1+1+1)

Record weight used for Snatch Complex

–From Floor

–From Hang Below Knee

–From High Hang

Snatch Sweeps (5 x 3)

Record weight/number of sweep complexes performed.

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