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08-16-2019

South Slope CrossFit – CrossFit

Metcon

7 Minute AMRAP

7 Minute Rest

With Partner, Alternating MOVEMENTS

———

3 Power Clean

RX = 165/115

RX+ = 70% of 1RM

6 Lateral Burpee Over Bar

9 Handstand Push Up

RX+ = Deficit +45/25#

———-

3 Power Snatch

RX = 135/95

RX+ = 70% of 1RM

6 Lateral Burpee Over Bar

9 Toes to Bar

———–

3 Sandbag Over Shoulder

RX = 100/70

RX+ = 150/100

6 Dumbbell Thruster

RX = 50/35

9 GHD Sit Ups

RX+ = Weighted, 20/14 Wall Ball

Metcon (AMRAP – Rounds and Reps)

Record total rounds and reps accumulated in Clean + Burpee + Handstand Workout

Metcon (AMRAP – Rounds and Reps)

Record total rounds and reps accumulated in Snatch + Burpee + Toe to Bar Workout

Metcon (AMRAP – Rounds and Reps)

Record total rounds and reps accumulated in Bag Over Shoulder + DB Thruster + GHD Sit Up Workout

GUNSLINGERS (NOT IN CLASS)

Strength A

Alternating Every 2:00 x 8 Rounds (4 Each)

A: 1+1 Front Squat, Pause-No Pause

**70%, all sets

B: 1+1 Back Squat, Pause-No Pause

Goal = Start @ 70% of 1RM, increasing load each round.

Paused Front Squat (4 x 1+1)

Paused Back Squat (1 x 1+1)

Record weight used for paused back squats

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

EMOM x Failure

A: Ascending Rep Gymnastics Pull

B: Rig, Chest to Deck Shuttle Sprint

**Repeat until gymnastics and the shuttle cannot be completed within the minute.

Ladders:

Bar Muscle Up:

1-2-3-4-5-6-Etc…

Chest to Bar Pull Up:

2-4-6-8-10-Etc..

Pull Ups:

3-6-9-12-15- Etc…

If at least 6 rounds are not completed, rest, repeat drill @ next modality.

If six rounds cannot be completed when starting with regular pull ups, perform:

EMOM x 8

–Small, Consistent Kipping Sets

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