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08-28-2019

South Slope CrossFit – CrossFit

Gymnastics

Gymnastics Skill / Capacity

Every 1:30 x 16 Rounds

:30 of Quality Reps

A: Strict Ring Muscle Up Progression / Capacity

Options:

—Max Consistent Strict MU

—Max Consistent False Grip Ring Pull Ups

—Seated Band Resisted Pull + Dip Out

B: Max Quality Pistols

**If exceeding 10 reps with bodyweight in the :30, add weight

Strict Ring Muscle Up (8 x Varied)

Perform reps accumulated in Strict Ring Muscle Up Assignment

Strict Ring Pull Ups (8 x Varied)

Record reps accumulated in Strict Ring Pull Up Assignment

Pistols (8 x Varied)

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

3 Rounds:

20(16) Calorie Assault Bike

50 Double Unders

Time Remaining:

10(8) Calorie Assault Bike

25 Double Unders

GUNSLINGERS (NOT IN CLASS)

Weightlifting

A: Snatch Complex

Every 2:00 x 6 Rounds

–3 Power Snatch, Floor

–2 Squat Snatch, Below Knee

–1 Squat Snatch, High Hang

Goal = Start @ 60%, ascend to 70% for final three sets.

——Break——-

B: Clean and Jerk Complex

Every 2:00 x 6 Rounds

–2 Power Clean

–1 Hang Squat Clean

–2 Split Jerks

Goal = Start @ 60%, ascend to 70% for final three sets.

Snatch Complex (6 x 3+2+1)

Record weight used in Snatch Complex assignment.

Clean and Jerk Complex (6 x 2+1+2)

Record weight used for assigned Clean and Jerk Complex.

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