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06-28-2019

South Slope CrossFit – CrossFit

Strength A

For QUALITY

Alternating Every 2:00 x 15

A: x 6 (Ea) Alternating Dumbbell Bench Press

B: Max Consistent Rope Climbs

***Work not to exceed 1:00. If possible, perform legless reps.

C: x 5 Challenging height box jump

Dumbbell Bench Press (5 x 6 (Each))

Record weight used for dumbbell bench press.

Rope Climb (5 x Varied)

Record weight used for dumbbell bench press.

Box Jumps (5 x 5)

Record height used for challenging box jumps.

GUNSLINGERS (NOT IN CLASS)

Suggested Working Order:

A: Rack Jerk

B: Gymnastics / OVHS Conditioning

C: Class assignment

D: Partner sandbag conditioning

E: Midline

Weightlifting

Rack Power Jerk

Set Every 4:00 by 5 Rounds

Goal = Start @ 60% of 1 Rep Max

Perform x4 Rebounding Rack Jerks. Weight may increase so long as the sets remain rebounding.

Rack Power Jerk (5 x 4)

Record reps and weight used in Rack Power Jerk Assignment.

CONDITIONING

Every 2:00 x 6 Rounds

A: Perform x1 max consistent set of

–Bar Muscle Up

–Chest to Bar

–Pull Ups

B: 8 OVHS @ 50% of 1RM Snatch

***Only perform BMU if maintaining 3+, only perform CTB if performing 8+

Midline / Accessory:

4 Rounds for Quality

–10-12 Banded Lat Pull Down

–:20 KB Hollow Rocks

–8 Band Around Knees NTW Glute Bridge

Bar Muscle-ups (6 x Varied)

Chest-To-Bar Pull-ups (6 x Varied)

Pull-ups (6 x Varied)

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

With Partner

Alternating Rounds of

3 Burpee Facing Bag

3 Bag O’ Shoulder 100/70

50′ Front Rack Carry

3 Burpee Facing Bag

3 Bag O’ Shoulder 100/70

50′ Front Rack Carry

**Ea Carry = 1 Rep

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