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06-10-2019

South Slope CrossFit – CrossFit

Strength A

Back Squats

Set Every 3:00 x 7 Rounds

A: Build to a Heavy Single

60% x 4, 70% x 2, 80% x 1, then ascending singles

—OR—

B: Squat Volume

60% x 4, 70% x 2, Then, accumulate 15+ total reps

Back Squat (1 x 1)

Back Squat (5 x Varied)

CONDITIONING

Metcon (AMRAP – Reps)

EMOM x 8

:20 AMRAP

Wall Balls 30/20

*Record total wall ball reps accumulated.

GUNSLINGERS (NOT IN CLASS)

Weightlifting

Snatch Skill

Every 2:00 x 8 Rounds

–2 Reps of Pocket Squat Snatch

–Goal = 60% all sets

–Reps Begin from the pocket / very end of the sweep. Zero sweep momentum.

Pocket Squat Snatch (8 x 2)

CONDITIONING

Metcon (Time)

4 Rounds for Time

With Partner, Any Division of Work

100′ Sled Push +90/45

50′ Handstand Walk

100′ Axle Front Rack Walking Lunge 115/75

50′ Handstand Walk

**Modify H/S walk with either Wall Walk (1 = 10 feet), or, x2 bear crawl (100′)

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