Skip to content

06-05-2019

South Slope CrossFit – CrossFit

Weightlifting

20 Minute Work Clock

Squat Clean, Heavy Single

3 Warm Up Complexes, ascending up to 60%

–Sweep + Power Clean + 2 Front Squats

Then, build to heaviest possible squat clean:

60% x 3

70% x 2

80% x 1

85% x 1

90% x 1

95% x 1

Maximal attempts.

One rep max Squat Clean (1 x 1)

Record heaviest successful squat clean

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

8 Minute Clock

Buy In: 10 Squat Cleans @ 75% of all-time 1RM

Time Remaining: AMRAP

-7 Toes to Bar

-30 Double Unders

GUNSLINGERS (NOT IN CLASS)

Gymnastics

Handstand Walk Skill / Strength

A: Proficient (EG: 20’+ unbroken):

Death By Handstand Walk

EMOM x Failure

–5′ Handstand Walk

B: Intermediate (EG: Inconsistent above 10′)

EMOM x 10

–Attempt to maintain 10′ each round. Work time NTE :30 regardless of distance performed

C: Developing (EG: Unable to travel more than 5′)

Every 1:30 x 8 Rounds

–Wall walk to vertical contact , attempt to leave wall

Handstand Walk (EMOM x Failure @ 5′)

Record each 5′ section as one rep.

CONDITIONING

8 Minute Quality Work Clock:

:30 KB Hollow Rock

8 Kettlebell plank pull thru (Use 25# plate to lift kettlebell up and over)

Scroll To Top