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09-02-2019

South Slope CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

“Fight Club”

3 Rounds

1:00 Each for total reps

A: Thrusters 95/65

B: Power Clean 95/65

C: Box Jump Over 24/20″

D: Pull Ups

E: Calorie Assault Bike

F: Rest

GUNSLINGERS (NOT IN CLASS)

Weightlifting

Clean and Jerk Complex

Every 2:00 x 6 Rounds

1+1+1+1

Clean, Floor

Hang Squat Clean

Front Squat

Jerk (Either style)

Goal = Sets 1-3 @ 70%. If possible increase load for final three sets.

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

Record weight used in Clean and Jerk complex assignment.

Metcon

Metcon (Time)

With Partner, For Time

100 DB Box Step Ups (working one at a time) 50/35#

800m Run (running together)

1,000m Ski Erg (Ski and OH carry at the same time)

200 Meter OH Plate Lunge (45/25#)

***Partners must switch lunge and ski for every 250m accumulated on Ski Erg

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