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05-29-2019

South Slope CrossFit – CrossFit

Weightlifting

A: Squat Snatch Heavy Single

25 Minute Work Clock

3 Warm Up Complexes(Sub 60%), Ascending Weight

–Snatch Sweep

+Power Snatch

+OVHS

Then, build to a heavy single

Reps- 3-2-2-1+

Suggested %: 60-70-75-80-85-90+

***If three misses occur or technique is off, attempt to perform quality sets of 85% x 2 with any remaining time

B: Squat Snatch Conditioning

3 Rounds

1 Minute Quality AMRAP

2 Minute Rest

–Max Quality Reps @ 70% of today’s single

Squat Snatch (1 x 1)

Squat Snatch (3 x 1 Minute AMRAP)

Record total 70% reps accumulated during Barbell Conditioning.

GUNSLINGERS (NOT IN CLASS)

Recommended assignment order:

1 – Class Work

2 – Strength B

3- MetCon

Strength B

Every 5 Minutes x 5 Rounds

Perform x1 Set of each movement

A: Front Squat

–Goal =1+1 Pause, No Pause @ 75%

B: Barbell Bench Press

–Goal =1+1 Pause, No Pause @ 75%

C: Banded Rocky Lat Pull Down to Pump Town (Max 10 Reps)

Front Squats, Paused + No Pause (5 x 1+1)

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

Bench Press (5 x 1+1)

Metcon

Metcon (AMRAP – Reps)

15 Minute Clock

60 KBS AM 50/35

50 GHD Sit Ups

40 Handstand Push Ups (Kipping)

8 Rope Climbs, Clamped

Time Remaining: AMRAP Burpee to Target

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