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05-15-2019

South Slope CrossFit – CrossFit

Strength A

15 Minute Work Clock

Back Squat, Rep Maxes

A: 90% AMRAP

**Goal = 3+ Reps

B: 75% AMRAP

**Goal = 6+ Reps

–Rest as needed between the two sets.

Back Squat (1 x AMRAP)

Back Squat (1 x AMRAP)

CONDITIONING

15 Minute QUALITY Work Clock

–8 Wall Ball 30/20

–1 Set, Gymnastics Pull

–Pull options: Bar Muscle Up, Chest to Bar, Pull Ups

Metcon (AMRAP – Reps)

Record total number of Wall Balls accumulated during quality work clock.

Bar Muscle-ups (Varied)

Chest-To-Bar Pull-ups (Varied)

Pull-ups (Varied)

GUNSLINGERS (NOT IN CLASS)

Weightlifting

**Preferably prior to class assignments**

A: Muscle Snatch

Set Every 2:00 x 5 Rounds

1 Rep from Floor + 1 Rep From Hang Above Knee

Goal = 50-60%, All Sets

A: Power Snatch

Set Every 2:00 x 5 Rounds

1 Pause Below Knee Rep from Floor + 1 Rep From Hang Above Knee

Goal = 60-70%%, All Sets. May increase to 75+% for final set if reps are quali-T

Muscle Snatch (5 x 1+1)

1 Rep From Floor + 1 Rep From Hang Above Knee

Power Snatch (5 x 1+1)

1 Paused at Knee Rep From Floor + 1 Rep from Hang Above Knee

Metcon

Metcon (Time)

For Time:

25-20-15-10

KBS-(AM) 70/50

Calorie Assault Bike

(F-Cal: 20-16-12-8)

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