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08-21-2019

South Slope CrossFit – CrossFit

Weightlifting

Power Clean + Split Jerk

Set Every 1:30 x 15 Rounds

Sets 1-5: 75% x 1

Sets 6-10: 80% x 1

Sets 11-15: 85% x 1

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

Power Clean + Split Jerk (5 x 1)

Record weight used for sets of power clean + split jerk.

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

GUNSLINGERS (NOT IN CLASS)

CONDITIONING

Metcon (Time)

20 Rounds(10 Ea) For Time:

With Partner, Alternating Rounds

5 Sandbag Over Shoulder 100/70(RX+ 150/100)

–Rig Length Bear Hug Carry

10 Burpee Over Bag

–Rig Length Bear Hug Carry

Strength B

Accessory / Midline

5 Rounds for Quality

–6 (Heavy) Kneeling DB Press

–6 (Heavy) DB Bent Over Row

4 Rounds for Quality

–4 Each Side Kneeling Pallof Press

–4 Banded Hip Pull Thru (5 Second Hold at lockout)

Kneeling Dumbbell Press (5 x 6)

Record weight used for DB Kneeling OHP

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