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South Slope CrossFit – CrossFit

Strength A

Every 3:00 x 7 Rounds

Perform both movements

A: Back Squat

Sets 1-4: 75% x 4

Sets 5-7: 2 Reps, Ascending Weight

B: Kipping Pull Ups

Goal = Consistent sets, work NTE 1:00. Perform Chest to Bar if possible.

Back Squat (1 x 2)

Pull-ups (7 x Varied)

Chest-To-Bar Pull-ups (7 x Varied)


Metcon (Calories)

EMOM x 8

:30 AMRAP Calorie Assault Bike

:30 Legs Only Active Recovery


Ideal order of assignments:



–Barbell Conditioning


A: Clean + 2 Jerks:

Every 2:00 x 8 Rounds

1 Power Clean + 2 Split Jerks

Goal = Sets 1-4 @ 75%, ascending weight for final four sets if reps are strong.

B: Split Press

EMOM x 10

x6 Barbell Split Press

**Light Weight

**Alternate Stances

Clean and Jerk Complex (8 x 1+2)

Record weight used for assigned Clean and Jerk Complex.

Split Press (10 x 6)

Record weight used for barbell split press. (Jerk Stance)


Metcon (Time)

For Time:

20 Reps Each


–Power Snatch


–Power Clean



–Front Squat

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