Skip to content

Archive for July 2019

08-01-2019

South Slope CrossFit – CrossFit Strongman Choose Three Assignments to Perform 10 Minute Work Clock 5 Minute Transitions A: Max 50+50′ Yoke Carry B: Max 50+50′ Farmer’s Carry C: Max Log Clean and Press D: Max Wagon Wheel Deadlift ***If an athlete already has a max effort recorded then they should accumulate quality reps /…

Read More

07-31-2019

South Slope CrossFit – CrossFit CONDITIONING Metcon (Time) For Time: 10-8-6-4-2 Power Snatch 115/85 2-4-6-8-10 Thruster 115/85 **After each set of barbell reps, perform 30 Double Unders GUNSLINGERS (NOT IN CLASS) Weightlifting Hang Squat Snatch Set Every 1:30 x 15 Rounds — x 1 Rep from any hang position Goal = Start @ 70%, increasing…

Read More

07-30-2019

South Slope CrossFit – CrossFit Strength A 24 Minute Work Clock Minutes 00-12: Build to a heavy single in the Bench Press Rep Scheme: 5-3-2-1-1-1 Goal = 90%++ Minutes 12-24: Accumulate Quality Rounds of: Goal = 5 Rounds A:–1+2 Pause, No Pause Bench Press @ 70% of TODAY’S heaviest single B: Rope Climbs, Work Time…

Read More

07-29-2019

South Slope CrossFit – CrossFit CONDITIONING Metcon (Time) 5 Rounds for Time: 8 Deadlift 225/155 8 Lateral Burpee Over Bar CONDITIONING Gymnastics Conditioning: EMOM x 16 Alternating A: Max consistent Pull, highest skill EG: Bar Muscle Up –> Chest to Bar –> Pull Up B: Max Consistent Handstand Push Up **Type = athlete’s choice. Strict,…

Read More

07-28-2019

South Slope CrossFit – CrossFit CONDITIONING Metcon (Time) 4 Rounds For Total Time: 30(22) Calorie Assault Bike 30(22) Calorie Row **4 Minute Break Each Round**

Read More

07-27-2019

South Slope CrossFit – CrossFit Metcon Bowen (Time) 3 Rounds for time of: 800m Run 7 Deadlifts, 275# 10 Burpee Pull-ups 14 single arm KB Thrusters 53# (7 each arm) 20 Box Jumps, 24″In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the…

Read More

07-26-2019

South Slope CrossFit – CrossFit Weightlifting Squat Clean + Split Jerk Set Every 1:30 x 15 Rounds 1-5: 75% 6-10: 80% 11-15: 85% **If set 12 is completed without missing, increase load for final three reps. Squat Clean and Jerk (5 x 1) Record weight used for the final five reps. Barbell Conditioning 6 Minute…

Read More

07-25-2019

South Slope CrossFit – CrossFit CONDITIONING 4 Rounds for Total Meters Rowed 5 Minute Work Clock 2 Minute Rest A: 400m Run B: 20 Toes to Bar C: Time Remaining: AMRAP Meter Row Metcon (Distance) Record total meters accumulated during conditioning.

Read More

07-24-2019

South Slope CrossFit – CrossFit Strength A A: Back Squat 5 Rep Max 20 Minute Work Clock –Build to a max effort set of five –Warm Up: 50% x 8 60% x 5 70% x 2 75-80% x 1-2 Goal = 85+% x 5 B: Back Squat Conditioning Every 2:00 x 5 Rounds 3 +…

Read More

07-23-2019

South Slope CrossFit – CrossFit Metcon Metcon (Time) Team Work Tuesday With Partner, For Time 50-35-20 (40-28-12, Cal) Strict Handstand Push Ups Strict Pull Ups Bike + Row, Calories **Any division of gymnastics reps, Rower and Bike occur simultaneously Modifications: A: Start with strict reps, switching to kipping when unable to maintain doubles B: Toe…

Read More
Scroll To Top