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South Slope CrossFit – CrossFit

Strength A

10 Minute Work Clock Each

2 Minute Transition


A: Snatch Complex

Sweep to Mid Thigh + Power Snatch + High Hang Squat Snatch

Goal = Accumulate 5 complexes @ 75% of 1RM

If five complexes are performed, increase weight.


B: Strict Ring Muscle Up

Options / Modifiers

–Collect strict ring muscle ups

–If not capable of Strict reps, perform seated banded pull to dip reps and / or strict ring pull ups


–Sets of strict ring pull ups + ring Dips


C: Back Squat Complex

3+3 Partials + Full Reps

Goal = Accumulate 5 complexes @ 70% of 1RM. If five complexes are performed, increase weight.

Snatch Complex (Varied x 1+1+1)

Record weight used in Snatch Complex assignment.

Muscle-ups (Varied)

Strict Ring Pull Ups (Varied)

Record reps accumulated in Strict Ring Pull Up Assignment

Back Squat (3+3)



Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

55 (44) Calorie Bike

55 Hang Power Snatch 75/55

55 Hand Stand Push Ups

55 Toes to Bar


Bodyweight Flow 18 Rounds

:45 Work – :15 Transition

–Knee Jumps (RX+ attempt to land on plates)


–Walking Samson Lunge

–Bear Crawl

–Snow Angels

–Jumping Lateral + Front Jacks

***All movements are for quality / maximum range of motion. No need to stay unbroken during the work clock.

***Break dancer demo. Note that you can make the movement more difficult by lifting the opposite arm up towards the ceiling as the leg shoots through the plank.

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