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08-23-2019

South Slope CrossFit – CrossFit

Weightlifting

15 Minute Work Clock

Snatch Complex

Collect Quality Sets Of:

–Sweep, Pause @ Mid Thigh

–Power Snatch

–Hang Squat Snatch

–2 OVHS (In addition to the Squat Snatch)

**Choose a weight between 70-75%. If six complexes are completed, increase weight

Snatch Complex (Varied x 1+1+1+2)

Record weight used and sets performed in Snatch Complex assignment.

Barbell Conditioning

Four rounds of:

:30 Work – :30 Rest

AMRAP 115/85

–Hang Power Snatches

Metcon (AMRAP – Rounds)

Record total Hang Power Snatches are Accumulated.

GUNSLINGERS (NOT IN CLASS)

Ideal order of assignments:

–Class assignments

–Wodapalooza workout

–Strength B

Strength B

A: Set Every 2:00 x 6 Rounds

–2 Back Squats @ 80% of 1RM (If first three sets are strong, intensity can be increased by adding 1-2 reps for remaining sets)

–Max consistent Ring Dip sets. May perform multiple sets to achieve at least

B: Midline

10 Minutes of Quality Flow

–5 Ea Arm Banded Plank Rows

–3 Banded Candle Sticks

–6 Parallette Shoot Thru

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

WODAPALOOZA

Online Qualifier

Workout 2:

—RX

16 Minute AMRAP:

40 Alt DB Snatches (50, 35lb)

40 Pull-Ups

30 DB Burpees

30 C2B Pull-ups

20 Devil Presses

20 Bar Muscle-ups

Details: https://wodapalooza.com/workout/2019-2020-indy-oc-wod-2/

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