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09-09-2019

South Slope CrossFit – CrossFit

Metcon

Metcon (Time)

For Total Time

21 Thrusters

21(18) Calorie Bike

15 Thrusters

15(12) Cal Bike

9 Thrusters

9(7) Cal Bike

–3 Minute Break–

15(12) Over Head Squats

15 Calorie Row

12(9) OVHS

12 Cal Row

9 OVHS

9(7) Cal Row

–3 Minute Break–

12 Hang Squat Clean

12 Bar Facing Burpee

9 HSQCLN

9 Bar Facing Burpee

6 HSQCLN

***All rounds @ 115/85***

GUNSLINGERS (NOT IN CLASS)

Ideal order of assignments:

–Weightlifting

–Class

–Conditioning

–Midline

Weightlifting

Every 1:30 x 14 Rounds

Alternating

A: 1+1 Power Snatch + Hang Power Snatch

B: 1+1 Pause + No Pause Back Squat

Goal = 70%, all sets. If reps are strong, perform one additional set during final work clock.

Power Snatch Complex (7 x 1+1)

Record heaviest weight performed in Power Snatch + Hang Power Snatch complex

Paused Back Squat (7 x 1+1)

Record weight used for paused back squats

CONDITIONING

Midline Conditioning:

–6 Rounds for Quality

–6 Kneeling Pallof Press (Alt Side Each Round)

–8-10 GHD Back Raise

Metcon (Time)

3 Rounds for Total Calories

6 Minutes, 3 Minutes Each

Ski- Calorie

Row – Calorie

**3 Minute Break Each Round

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