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5-13-2019

South Slope CrossFit – CrossFit

Weightlifting

24 Minute Clock

00:00-12:00

Accumulate 3 Squat Snatches @ 90% of 1RM

12:00-24:00

Accumulate 3 Squat Cleans @ 90% of 1RM

***Buy in to increase load is three successful singles @ 90%

Squat Snatch (3 x 1)

Squat Clean (3 x 1)

Barbell Conditioning

13 Minute Clock

EMOM x 5

–Touch and Go Squat Snatch @ 60% of Today’s Heaviest Single (or 90% of 1RM)

-3 Minute Break

EMOM x 5

–Touch and Go Squat Clean @ 60% of Today’s Heaviest Single (or 90% of 1RM)

***Goal = Accumulate max quality reps for each movement. EG: 2-4 Reps EMOM

Touch and Go Squat Snatch (5 x Varied)

Record weight used in touch and go squat snatch reps

Touch and Go Squat Clean (5 x Varied)

Record weight used for touch and go squat clean reps

GUNSLINGERS (NOT IN CLASS)

Metcon (Time)

For Time:

10 Rounds

2 Clean and Jerk 135/95

4 Box Jump 30/24″

8 Bar Facing Burpee

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