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09-11-2019

South Slope CrossFit – CrossFit

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

GUNSLINGERS (NOT IN CLASS)

Strength A

Squat Clean Thrusters

Set Every 3:00 x 7 Rounds

4-4-3-3-2-2-2

**Goal = Start @ 45-50% of 1RM Clean and Jerk, ascending weight each round. Building to challenging double without missing.

Squat Clean Thruster (1 x 2)

CONDITIONING

Midline Conditioning

10 Minute Quality Work Clock

(Goal = 4 Rounds)

2-4 Banded Candle Sticks

6 Ea Side (Heavy) KB Plank Pull Thru, Oer 25# Plate

10 (Light) Ea Kneeling DB Press

Kneeling Dumbbell Press (Varied x 10)

Record weight used for DB Kneeling OHP

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