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05-08-2019

South Slope CrossFit – CrossFit

Strength A

A: Deadlift

EMOM x 14

–Reps 1-7 @ 70%

–Reps 8-14 may increase to 75%

Deadlift (15 x 1)

CONDITIONING

Metcon (Time)

***Prior to conditioning perform:

–:30 AMRAP, :30 Break, :30 AMRAP

–Double Under

–Total = EMOM Assignment Guideline

-40 = 20

40-70= 30

70+ = 40

For Time,

With Partner

2.5k Row

–EMOM = Double Unders

GUNSLINGERS (NOT IN CLASS)

Weightlifting

Ideally, performed prior to Class Strength

A: Clean and Jerk Complex

Every 3:00 x 6 Rounds

***Goal = all sets @ 70%

–Sweep to Knee (Return to floor)

–Power Clean

–Hang Power Clean

–2 Power Jerk

Clean and Jerk Complex (5 x 1+1+1+2)

Record weight used for assigned Clean and Jerk Complex.

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