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08-27-2019

South Slope CrossFit – CrossFit

Strength A

15 Minute Work Clock

Flat Bench Press

A: Accumulate quality sets of:

1+1+1, No Pause, Paused, No Pause

Goal = 75% of 1RM

**If five sets are accumulated, increase weight.

—-OR—–

B: If a one rep max has not been performed in 3+ months build to a heavy single

Reps: 5-4-2-1-1-1

If time permits, @ 70% of today’s heaviest rep:

1 x 5

1 x AMRAP

Bench Press (1+1)

Bench Press, Paused (1+1+1, No Pause, Pause, No Pause)

Record weight used and sets/reps performed in bench press assignment.

CONDITIONING

Metcon (Time)

With Partner, For Time

(3 Minute Cap)

3 Rounds:

50+50′ Sandbag Toss

20-30-40#

**Must alternate thrower each throw. However, bags may be thrown in any order.

Strength B

Midline / Accessory

10 Minutes, Collect Quality Rounds of:

–4 Tempo Kneeling Pallof Press (Right)

–4 Tempo Snow Angels

–4 Tempo Kneeling Pallof Press (Right)

–8-10 Lying Hollow Band Pull Over

GUNSLINGERS (NOT IN CLASS)

CONDITIONING

Metcon (Time)

For Time:

2k Ski Erg Time Trial

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