South Slope CrossFit – CrossFit
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.
Strict Ring Pull Ups (Varied)
Record reps accumulated in Strict Ring Pull Up Assignment
Back Squat (3+3)
GUNSLINGERS (NOT IN CLASS)
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
–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.