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08-07-2019

South Slope CrossFit – CrossFit

Strength A

15 Minute Work Clock

Max Squat Complex

–Build to maximal effort

–1+1+1+1

Pause, No Pause, Pause, No Pause

Goal = 85%+ of 1RM

Paused Back Squat (1+1+1+1 Pause, No Pause, Pause)

Record weight used for paused back squats

CONDITIONING

Metcon (Time)

For Time

(12 Minute Cap)

21-15-9

Front Squat 95/65

KBS AM 53/35

–2 Minute Break–

15-12-9

Front Squat 135/95

KBS AM 70/53

GUNSLINGERS (NOT IN CLASS)

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

With Partner, Any Split

30(24) Calorie Ski Erg

30 HRPU (RX+ = Wear Vest)

CONDITIONING

Midline / Accessory

EMOM x 12

Alternating

A: :20 Band Lat Pull Over in Hollow Rock

B: :20 Glute Bridge, Squat Stance, Band around knees

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