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06-03-2019

South Slope CrossFit – CrossFit

Weightlifting

–Squat Snatch

Set Every 2:00 x 8 Rounds

Option A: Build to a heavy single

Reps / Weight:

4 x 60%

3 x 70%

2 x 75%

1 x 80%

–Rounds remaining: Ascending weight singles

Option B: Volume @ 80%

4 x 60%

3 x 70%

1 x 75%

–Rounds remaining: Accumulate 12+ Reps @ 80%

Squat Snatch 1RM (1 x 1)

Record heaviest weight successfully lifted in the Squat Snatch

Squat Snatch (5 x Varied)

CONDITIONING

8 Minute Work Clock

30 Power Snatches 135/95

Time remaining: AMRAP Strict Handstand Push Ups

Metcon (Time)

Record time to complete 30 Power Snatches

Strict HSPU (1 x AMRAP)

Record total number of strict handstand push ups accumulated.

GUNSLINGERS (NOT IN CLASS)

Strength B

A: Back Squat

–1 Paused + 1 No Pause

Set Every 2:00 x 7 Rounds

Goal = 70%, all sets

B: Push + Pull

Every 4:00 x 5 Rounds, perform both movements

–Bench Press, 1 Pause + 1 No Pause @ 75% of 1RM

–Strict Pull Ups, max consistent volume. Multiple sets may be performed to achieve desired volume, work time should not exceed 2:00.

Paused Back Squat (7 x 1+1)

Record weight used for paused back squats

Bench Press (5 x 1+1)

1 Paused Rep + 1 No Paused Rep

Strict Pull Up (5 x Varied)

Record Total Strict Pull Ups Accumulated

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