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05-31-2019

South Slope CrossFit – CrossFit

Strength A

A: Deadlift, Heavy Single

15 Minute Work Clock

Recommended Approach

60% x 5

70% x 3

75% x 1

80% x 1

85% x 1

90% x 1

+ + + + +

B: Barbell + Gymnastics Conditioning

All reps are for Quality

6 Minute Work

1 Minute Rest

A: 15 Deadlift @ 70% of today’s heavy single

–T/R: Quality Bar Muscle Up

B: 15 Power Clean 185/125 (NTE 70%)

–T/R: Quality Chest to Bar Pull Up

C: 15 Thruster 155/105 (NTE 70%)

–T/R: Quality Toes to Bar

***Modifications / Options

A: Chest to Bar / Regular Kipping Pull Ups

B: Regular Kipping Pull Ups / Strict Pull Ups

C: Strict Toes to Bar / Dragon Flags

Deadlift (1 x 1)

Record heaviest successful Deadlift.

Deadlift (1 x 15)

Bar Muscle-ups (Varied)

Power Clean (1 x 15)

Chest-To-Bar Pull-ups (Varied)

Thruster (1 x 15)

Toes-To-Bar (Varied)

GUNSLINGERS (NOT IN CLASS)

Strength B

A: Push Press

Every 3:00 x 4 Rounds

Goal = Accumulate 15+ Rebounding reps @ 75% of 1 RM

Push Press (4 x Varied)

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