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05-23-2019

South Slope CrossFit – CrossFit

Strength A

—Rotating Assignments Every 10:00—

A: Log Clean and Press, Heavy Single

–Build to a challenging single rep

A2: Log Clean and Press Away

–Time permitting, perform x1 AMRAP Shoulder to Overhead @ 70% of today’s heaviest single

***Log Empty = 135 / 75

B: Yoke Carry, Max Load

–Build to a challenging weight for x1 100′(50+50) Carry

***Yoke Empty = 185

C: Wagon Wheel Deadlift, Heavy Single

–Build to a challenging single rep

C2: Wagon Wheel Deadlift, AMRAP

–Time permitting, perform x1 AMRAP Deadlift@ 70% of today’s heaviest single

***Wagon Wheels = 45# Ea

D: Farmer’s Carry, Max Load

–Build to a challenging weight for x1 100′(50+50) Carry

***Note that any of these assignments can be substituted for volume instead of max effort. EG: x4 50+50′ Yoke Carries @ 300# / 5 Sets of 3 Log Clean and Press at moderate weight such as 70% of 1RM Push Press

Log Clean and Press (1 x Heavy Single)

Record weight used for sets of Log Clean and Press

Log Clean and Press Away (1 x AMRAP)

Record weight used for sets of log clean and press

Yoke, Max Carry (1 x 50+50′)

100′(50+50) For Max Load

Work time NTE 1:00

Wagon Wheel Deadlift (Regular Bar) (1 x 1)

Record weight used in Wagon Wheel Deadlift assignment.

Wagon Wheel Deadlift (Regular Bar) (1 x AMRAP)

Record weight used in Wagon Wheel Deadlift assignment.

Farmer’s Carry (1 x 50+50′)

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