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06-26-2019

South Slope CrossFit – CrossFit

Weightlifting

Format:

Set Every 3:00 x 5 Rounds

A: Squat Clean

–5 Minute Transition–

B: Deadlift

Goal = 2 Reps @ 80% of 1RM

—-OR—-

Goal = Starting @ 70% x 2, build to a heavy single if you haven’t had an opportunity this cycle.

One rep max Squat Clean (1 x 1)

Record heaviest successful squat clean

Squat Clean (5 x 2)

Deadlift, 1RM (1 x 1)

Record heaviest weight successfully Deadlifted

Deadlift (5 x 2)

Barbell Conditioning

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

9 Deadlift

7 Hang Power Clean

5 Front Squat

RX: 135/95#

GUNSLINGERS (NOT IN CLASS)

CONDITIONING

Metcon (Time)

6 Rounds For Time

–10 GHD Sit Ups

–10 KB Front Rack Walking Lunge (x2 55/35)

–10 Hand Release Push Ups

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