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09-18-2019

South Slope CrossFit – CrossFit

Weightlifting

20 Minute Work Clock

A: Build to a heavy single Squat Snatch

4-3-2-1-1-1

Starting @ 60%, increasing load each set.

—OR—-

B: Snatch Skill

Accumulate quality complexes of:

1 Sweep to Mid Thigh (Return to Floor)

1 Power Snatch

1 Hang Squat Snatch

2 Overhead Squats

Goal = 60-70%, all sets.

Squat Snatch (1 x 1)

Snatch Complex (Varied x 1+1+1+2)

Record weight used in Snatch Complex assignment.
Complex =

-Sweep to Mid Thigh

-Power Snatch, Floor

-Hang Squat Snatch

-2 Overhead Squats

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
15 Minute Cap

Scaling =

Barbell @ 65% of 1RM

Gymnastics:

1:1 Bar Muscle Ups

15-12-9 Chest to Bar Pull Ups

21-15-9 Pull Ups

GUNSLINGERS (NOT IN CLASS)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

With Partner, Alternating Movements

15 GHD Sit Ups

12(9) Calorie Ski Erg

3 Bag Over Shoulder 150/100 (Mod= 6 @ 100/70)

Gymnastics

Gymnastics Conditioning:

8 Rounds for Quality

–Max consistent LAX Rig Hold (Goal = :10+ Each Round)

–Max consistent Ring Dips. Perform more than one set if needed to reach goal of 5 Reps Each Round. May be kipping or strict.

Ring Dips (8 x Varied)

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