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08-14-2019

South Slope CrossFit – CrossFit

CONDITIONING

Metcon (Time)

3 Rounds for Total Time

400m Run

30(24) Cal Row

30(24) Cal Bike

100 Double Unders

**3 Minute Rest Between Rounds

GUNSLINGERS (NOT IN CLASS)

Weightlifting

A: Clean and Jerk Complex

Warm Up:

2 x 5 Split Press

3 x 3 Drop Jerk

Every 1:30 x 8 Rounds

1 – Sweep to Knee (Return to Floor)

1 – Power Clean

1 – Paused Front Squat

1 – Paused Dip Split Jerk

Goal = 70%, All Sets

B: Snatch Complex

Every 1:30 x 8 Rounds

1 – Sweep to Knee (Return to Floor)

1 – Power Snatch

1 – Paused OVHS

1 – Hang Squat Snatch, Above Knee

Goal = 70%, All Sets

C: Accessory

6 Rounds for Quality, Rest as Needed:

–10 Split Press (Alt Stances, each round)

–6 Pocket Muscle Snatch

***Loads should be light. Priority = quality positions

Clean and Jerk Complex (8 x 1+1+1+1)

Record weight used for assigned Clean and Jerk Complex.
Complex =

Sweep to Knee (Return to Floor)

Power Clean

Paused Front Squat

Paused Dip Split Jerk

Snatch Complex (8 x 1+1+1+1)

Record weight used in Snatch Complex assignment.
Complex =

Sweep to Knee (Return to Floor)

Power Snatch

Paused OVHS

High Hang Squat Snatch

Split Press (6 x 10)

Record weight used for barbell split press. (Jerk Stance)

Pocket Muscle Snatch (6 x 6)

Record weight used for pocket muscle snatch

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