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06-17-2019

South Slope CrossFit – CrossFit

Gymnastics

EMOM x 12

Alternating

A: Strict Toes to Bar

B: Strict Handstand Push Up

**Note that HSPU may be deficit so long as 3+ reps are accumulated each round

Strict Toes-To-Bar (6 x Varied)

Strict Handstand Push Ups (6 x Varied)

Record total Strict Handstand Push Ups accumulated

CONDITIONING

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

GUNSLINGERS (NOT IN CLASS)

Weightlifting

Pause Below the Knee Squat Snatch

EMOM x 12

–x1 Paused BTK Squat Snatch

Goal = All sets @ 70-75% (75% MAX)

Squat Snatch, Pause Below Knee (12 x 1)

Record weight used for sets of Squat Snatch, With Pause Below Knee

CONDITIONING

Milltown Throwdown WODS 2A + 2B

Perform as written in teams of four:

(15 Minute Clock)

2A: 5 min CAP

2 rounds of:

25 yard sled push relay (+90/45)

100 yd shuttle (50 yd down / 50 yd back)(w/ Obstacle)

**Sled push = 50+50′

**Shuttle run = Road and back sprint

**Obstacle = Over mega box

2B “The Swing” (10 min CAP)

For Time: starting at the 5:00 min Mark

RX

40 Bar Muscle-ups

60 Chest to Bar Pull-ups

80 Toes To Bar

Scaled:

40 Pull-ups or 80 Ring Rows

80 Push-ups – Hand release

120 Knee Raises

***If practicing as a team of two, reduce clock to 10 minutes, perform two rounds each of sled push + shuttle run relay(Against a 2 minute cap), and reduce “Swing” reps to half.

Metcon (Time)

Record time to complete Milltown Throwdown Sled Push + Sprint + Obstacle Relay with team.

Metcon (Time)

Record time to complete, or reps accumulated in gymnastics AMRAP of Milltown Throwdown, workout 2B.

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