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06-24-2019

South Slope CrossFit – CrossFit

Weightlifting

Format:

Set Every 2:00 x 5 Rounds

Goal = 2 Reps @ 75% of 1RM

A: Squat Snatch

–8 Minute Transition–

B: Back Squat

***If a one rep on either movement has not been attempted this cycle, start @ 70% x 2 and build to a heavy single.

Squat Snatch (5 x 2)

Squat Snatch 1RM (1 x 1)

Record heaviest weight successfully lifted in the Squat Snatch

Back Squat (5 x 2)

Back Squat 1RM (1×1) (1 x 1)

Record heaviest weight successfully performed in the back squat.

GUNSLINGERS (NOT IN CLASS)

CONDITIONING

Every 3:00 x 6 Rounds

Alternating

A: 500m Ski

B: 500m Row

***Goal = Maintain Neutral Splits. If unable to maintain a minimum of split of 2:00, reduce distance.

**Note: A “round” = x1 500m. 3k Total / 18 Minute Work Clock

Strength B

Accessory / Midline:

4 Rounds for QUALITY

12 Reps Alternating Each Side (6 Reps Each side)

–DB Kneeling Press

–DB Renegade Row

–DB Box Step Up (20″)

***Dumbbell weights may vary from movement to movement. 35-50/50

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