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06-07-2019

South Slope CrossFit – CrossFit

Weightlifting

25 Minute Work Clock

A: Rack Power Jerk, Heavy Single

–Empty Bar

–2 Rounds, 4 Reps Ea

–Strict OHP

–Push Press

–Drop Jerk

Then, build to heaviest possible power jerk:

60% x 3

70% x 2

80% x 1

85% x 1

90% x 1

95% x 1

–Maximal singles, three misses MAX.

B: Rack Power Jerk, Volume

**When failure is reached, reduce the weight to 75% of today’s best weight.

Use the rest of the clock to accumulate quality sets of TWO.

Rack Power Jerk, One Rep Max (1 x 1)

Record heaviest successful rack power jerk.

Power Jerk (Varied, max quality sets of two. )

Record weight used for Power Jerk

Gymnastics

EMOM x 14

Alternating:

A: Max consistent Ring Dip

B: Max consistent Strict Pull Ups

**Work NTE: :30

Ring Dips (7 x Varied)

Strict Pull Up (7 x AMRAP)

Record Total Strict Pull Ups Accumulated

GUNSLINGERS (NOT IN CLASS)

Weightlifting

Three Position Squat Snatch

Set Every 3:00 x 4 Rounds

–Floor

–Hang Below Knee

–High Hang

**Goal = 70-75%, all sets.

Three Position Snatch (4 x 1+1+1)

Record weight used for Snatch Complex

–From Floor

–From Hang Below Knee

–From High Hang

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

With Partner

Any Division of Reps

20 Bar Facing Burpee

16 Deadlift

12 Hang Clean

8 Shoulder to Overhead

Bar Load: RX 185/125 – Scl 135/95

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