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06-14-2019

South Slope CrossFit – CrossFit

Strength A

16 Minute Clock

Build to heavy single Bench Press

Warm Up(Below 60%)

2 Sets, 1 Pause + 2 No Pause Reps

Then:

60% x 4, 70% x 3, 80% x 2

Time remaining: Ascending heavy singles

Bench Press (1 x 1)

CONDITIONING

Metcon (Time)

For Time:

40(32) Calorie Row

30 Bench Press 135/95 (NTE 60% of 1RM)

40(32) Calorie Row

30 Ring Dips

40(32) Calorie Row

GUNSLINGERS (NOT IN CLASS)

Recommended order:

A: Snatch assignment

B: Class

C: Partner Snatch/Burpee metcon

D: Partner Sled Conditioning

Weightlifting

A: Snatch Complex

Every 5:00 x 5 Rounds

Floor Squat Snatch + Hang Squat Snatch

1: 70% 4+4

2: 75% 3+3

3-5: 80%+ 2+2

***No more than 2 misses. Reduce load if necessary

Snatch Complex (3 x 2+2)

Record weight used in Snatch Complex assignment.
Note: Complex = Squat Snatch from floor + squat snatch from hang in XX+XX format.

Record weight used for sets of 2+2

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

With Partner

20 Bar Muscle Up ( 1:1 Chest to bar -OR- 30 Pull Ups, any split)

10 Syncronized Bar Facing Burpee

20 Box Jump Over 24/20″

10 Syncronized Power Snatch (95/65) – (75/45)

***If competing at Milltown Throwdown, consult their movement standards prior to WOD.

https://docs.google.com/document/d/19wfjScrSCi5nEKmb2PAshUmjxPJL6bqIbmA8mXhMyyM/edit?ts=5cc8f97e

Metcon (Time)

For Time, With Partner

3k Ski Erg

EMOM = 100′ Sled Push (Empty)

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