South Slope CrossFit – CrossFit
30 Clean and Jerks, 135# / 95#
Death By Calorie Row
EMOM x Failure
–Start @ 5 Calories, adding one each minute until work cannot be completed within the sixty seconds.
–At the top of the minute after failure perform 8 Burpee to Target until all athletes have completed the assignment.
Metcon (AMRAP – Rounds and Reps)
Record successful rounds and any additional calories performed in rowing assignment.
GUNSLINGERS (NOT IN CLASS)
Every 5:00 x 6 Rounds
—–Perform all three modalities
—–Work time on any movement NTE 1:00
A: Back Squat, 2+2 Pause, No Pause
Goal = Minimum of 70%, across. Increase load for each of the final three sets, if bar speed is constant.
B: Strict + Kipping Pull Ups
Goal = Perform “XX” Strict + “XX” Kipping for Max Consistency. If possible, perform CTB. Perform two complexes if needed to collect 5+ reps.
C: 1 Minute Of Challenging Handstand Walk
EG= Proficient: travel through obstacle course (Turns, lateral, elevation, etc)
Intermediate: Collect max unbroken straight-walk.
Foundation: Wall Walks + Hold / Attempt to Leave wall / Lateral Walks
Paused Back Squat (6 x 2+2)
Record weight used for paused back squats
Strict Pull Up (6 x Varied)
Record Total Strict Pull Ups Accumulated
Pull-ups (6 x Varied)
Strict Chest to Bar Pull Ups (6 x Varied)
Record total Strict Chest to Bar Accumulated