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South Slope CrossFit – CrossFit


Metcon (Time)

For Time:

1,000m Row

50 Strict Pull Ups

1,000m Row

100 Push Ups

1,000m Row

150 Air Squats



A: Snatch Complex

Every 3:00 x 4 Rounds

-Power Snatch, Floor, Pause Below Knee

+High Hang Squat Snatch


**Goal = 70-75%, all sets

B: Clean and Jerk Complex

Every 4:00 x 4 Rounds

-Power Clean, Floor

+High Hang Squat Clean

+2 Power Jerks

**Goal = 70-75%, all sets

C: Front Squat

Every 4:00 x 4 Rounds

1 No Pause + 1 Pause + 1 No Pause

**Goal = 70-75%, all sets

Snatch Complex (4 x 1+1+2)

Record weight used in Snatch Complex assignment.
Note: Complex = 1 Power Snatch, Pause Below Knee, 1 High Hang Squat Snatch, 2 OVHS

Clean and Jerk Complex (4 x 1+1+2)

Record weight used in Clean and Jerk complex assignment.
Note: Complex = Power Clean from Floor, High Hang Squat Clean, Two Power Jerks

Front Squats, Paused + No Pause (4 x 1+1+1)

Record weight used in pause + no pause Front Squat sets.


Sled Drags + Handstand Walk

(Quality assignment)

Every 3:00 x 5 Rounds

–60+60′ Sled Drag

**RX Start weights are +90/45. So long as the drag can be completed in under :45, load may be increased.

–With time remaining in the round:

**Accumulate quality Handstand Walk Practice using a 40′ course.

**If proficient consider adding an obstacle such an “S” course with foam rollers of series of bumper plate steps.


A: Quality Wall Walks

B: If competing in Ruckus Scaled, bear crawl 60+60′ x 1 length.

Sled Drag, Load (5 x 60+60#)

Record weight used for Sled Drag assignment.

Strength B

Accessory / Midline

4 Rounds for Quality

–6 Ea Arm Kneeling Dumbbell Press

–8 Ea Arm Dumbbell Bent Over Row (Dumbbell begins and ends on the deck between the feet every rep)

4 Rounds for Quality

–:20-30 KB Hollow Hold / Rock

–8 Banded Hip Pull Thru

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