South Slope CrossFit – CrossFit
20 Minute Work Clock
A: Build to a heavy single Squat Snatch
Starting @ 60%, increasing load each set.
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.
-Sweep to Mid Thigh
-Power Snatch, Floor
-Hang Squat Snatch
-2 Overhead Squats
15 Minute Cap
Barbell @ 65% of 1RM
1:1 Bar Muscle Ups
15-12-9 Chest to Bar Pull Ups
21-15-9 Pull Ups
GUNSLINGERS (NOT IN CLASS)
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)
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.