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06-12-2019

South Slope CrossFit – CrossFit

Weightlifting

25 Minute Work Clock

Squat Clean + Power Jerk

2 Warm Up Complexes, ascending

–Sweep + Power Clean + Front Squat + Power Jerk (Sub 60%)

A: Build to a heavy single

60% x 3, 70% x 2, 80% x1, Time Remaining: ascending singles

**Note that if the jerk is the limiting factor, heavier cleans may be attempted without the jerk

—OR—-

B: 85% Volume

60% x 3, 70% x 2, 80% x1, Time Remaining: Attempt to collect 85% for 4 sets of 2 reps.

Clean and Jerk 1RM (1 x 1)

Record heaviest weight successfully lifted in the Clean and Jerk

Clean and Jerk (4 x 2)

CONDITIONING

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
**6 Minute Cap**

GUNSLINGERS (NOT IN CLASS)

CONDITIONING

Metcon (Time)

10 Rounds for Time

With Partner, Alternating Rounds

10(8) Calorie Ski

150m Run

x2 Over the Mega Box

Strength B

Midline / Accessory

5 Rounds for Quality

–:20 KB Hollow Hold / Rock

–x8 KB Pull Thru (Over 25# plate in plank)

–x8 Ea Arm Kneeling DB Press

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