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08-05-2019

South Slope CrossFit – CrossFit

Weightlifting

Perform a lift every

1:30 for 24 Rounds

Start @ 70% of 1RM Snatch

–Load must increase each round by any amount.

–Once the athlete misses a lift, they switch movements in the next round

Snatch –> Clean and Jerk –> Clean –> Deadlift

**May be Squat or Power

Snatch (1 x 1)

Clean and Jerk (1 x 1)

Clean (1 x 1)

Deadlift (1 x 1)

GUNSLINGERS (NOT IN CLASS)

Barbell Conditioning

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

3 Power Snatch + 3 OVHS

3 Power Clean + 3 STO

135/95#, NTE 60% of 1RM Snatch

**1 Round = Completing both sets of movements

CONDITIONING

Accessory / Midline

4 Rounds for Quality

–8(ea) Low Box Step Ups (Barbell. May load so long as form remains.)

–4 Pallof Press + Twist

–8 Barbell Good Morning (Loaded, light)

–4 Pallof Press + Twist

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