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08-12-2019

South Slope CrossFit – CrossFit

Weightlifting

Overhead Squats

Set Every 2:00 x 8 Rounds

1+2 Pause, No Pause

Goal = 70% of 1RM Snatch, sets 1-4. If possible, increasing load for final four sets

Overhead Squat (1 x 1+2)

Record heaviest successful set of Overhead Squats

CONDITIONING

Metcon (Time)

For Time:

(10 Minute Cap)

3-2-1

Rope Climb

21-15-9

Overhead Squats

95/65-115/85-135/95

GUNSLINGERS (NOT IN CLASS)

A: Conditioning

For Total Time:

200-400-500

Meter Run

Meter Row

—5 Minute Break—-

500-400-200

Meter Run

Meter Row

B: Midline / Accessory

6 Rounds for Quality

—6 SLOW Kneeling Pallof Press

—8 Glute Bridge, Squat Stance, Band Around Knees

—6 SLOW Kneeling Pallof Press

—8 Ball Slams 50/30

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