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08-30-2019

South Slope CrossFit – CrossFit

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Time References:

18 min 16 sec – Fitness Level 0 – Beginner athlete

16 min 56 sec – Fitness Level 25 – Beginner athlete

15 min 33 sec – Fitness Level 50 – Average athlete

13 min 16 sec – Fitness Level 75 – Average athlete

11 min 48 sec – Fitness Level 90 – Advanced athlete

10 min 53 sec – Fitness Level 95 – Advanced athlete

09 min 52 sec – Fitness Level 98 – Elite athlete

08 min 51 sec – Fitness Level 100 – Regional athlete

Gymnastics

Midline / Gymnastics Conditioning

EMOM x 12

Alternating

:20 Quality Work Clock

A: Strict Handstand Push Ups

B: Banded Candle Sticks

Strict Handstand Push Ups (6 x Varied)

Record total Strict Handstand Push Ups accumulated

GUNSLINGERS (NOT IN CLASS)

Metcon

With Partner, Any Division of Work

5 Min AMRAP

30 Power Snatches (Rx 115/80, Scaled 95/65)(Masters Rx 95/65, Masters Scaled 75/55)

30 Burpees Over The Bar (Rx must jump, Scaled can step over the bar)

Rx Max Bar/Ring Muscle Ups in remaining time (Includes Masters Rx)

Scaled Max Bar/Ring Pull Ups in remaining time (Includes Masters Scaled)

Rest 3 Mins

5 Min AMRAP

30 Power Snatches (Rx 115/80, Scaled 95/65)(Masters Rx 95/65, Masters Scaled 75/55)

30 Burpees Over The Bar (Rx must jump, Scaled can step over the bar)

Rx Max Toes to Bar/Rings in remaining time (Includes Masters Rx)

Scaled Max Knees to 90 in remaining time on the bar and/or the rings (Includes Masters Scaled)

Metcon (AMRAP – Reps)

Record total gymnastics, and type, performed in workout A.

Metcon (AMRAP – Reps)

Record total gymnastics, and type, performed in workout B.

CONDITIONING

Mindline / Accessory

5 Rounds for Quality

–8 Ea Arm Banded Plank Rows

–:20 KB Hollow Rocks

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