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08-19-2019

South Slope CrossFit – CrossFit

Strength A

Deadlift

Set Every 3:00 x 6

70% x 5

75% x 4

80% x 3

85+% 3 x 2

**Increase load for final two sets, if possible

**No touch and go

Deadlift (3 x 2)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

GUNSLINGERS (NOT IN CLASS)

Weightlifting

A: Squat Snatch

Set Every 2:00 x 6 Rounds

1+1, Squat Snatch, Pause at Knee + High Hang Squat Snatch

Goal = 70% x 2, 75% x 2, 80% x 2

**If no misses have occurred, increase load for final set.

Squat Snatch Complex (1 x 1+1)

Record heaviest weight performed in Snatch complex

CONDITIONING

Metcon (Time)

For Time:

40-30-20-10

GHD Sit Up

Calorie Row

(32-22-16-8)

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