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South Slope CrossFit – CrossFit

Strength A

25 Minute Work Clock

Min 00:00-15:00

–Power Jerk

**Goal = Collect 4 Sets of 2 Reps @ 85% of 1RM

**To increase load, the four sets must be performed

Min 15:00-25:00

–Thrusters (Rack)

**Goal = Perform 5 Sets of 5 Reps, building to two challenging sets of 5 without missing. “RX” Start weights = 135/95.

Power Jerk (4 x 2)

Record weight used for Power Jerk

Thruster (5 x 5)


8 Minute QUALITY Work Clock


-Ring Dip

-Strict Pull Ups

Ring Dips (Varied)

**Note: Completing the round of 10 would equal 55 reps.

Strict Pull Up (Varied)

Record Total Strict Pull Ups Accumulated
**Note: Completing the round of 10 would equal 55 reps.



**Ideally perform weightlifting assignment prior to class assignments**

A: Clean Complex

Set Every 4:00 x 5 Rounds

–1 Power Clean from Floor

+Power Clean from Below Knee

+Squat Clean from High Hang

+2 Front Squats

***Goal = 70%, all sets. May increase to 75% for sets 4-5 is quality remains.

B: Clean Sweeps

Set Every 3:00 x 5 Rounds

–x3 Pause @ Knee Clean Sweeps

***Goal = 90% of 1RM Squat Clean, All Sets

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

Record weight used for working sets.
Note: Complex =

1 Power Clean, Floor

1 Power Clean, Below Knee

1 High Hang Squat Clean

2 Front Squats

Clean Sweep (5 x 3)

Record weight used for clean sweeps.
Note: Reps performed with pause at knee


Metcon (Time)

4 Rounds for Time

10 KB Hang Snatch (5 Ea Arm) 70/50#

20′ Handstand Walk (Mark 5′ Increments. Modify w/ 40′ Bear Crawl)

200m Run (Uphill route)

Strength C

Midline / Accessory:

4 Rounds for Quality

–:20 Band Resisted Hollow Rock

–6 Pallof Press + Twist (Left)

–8 Banded Hip Pull Thru

–6 Pallof Press + Twist (Right)

–Banded Tricep Press Downs to Pump Town

–8 Ea Arm DB Curl Neutral to Supinated Grip

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