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09-23-2019

South Slope CrossFit – CrossFit

Skill

Every 1:30 x 12 Rounds

Alternating

A: Muscle Up Progression

Options:

–If capable of 2 unbroken Strict, practice sets of kipping

–Strict

–Strict Ring Pull Up + Ring Dips (EG: 2+2)

–Banded Ring Drill

B: Double Under Practice

**Work NTE: 30

Ring Muscle Ups, Kipping (6 x Varied)

Record total Muscle Ups accumulated.

Strict Ring Muscle Up (6 x Varied)

Perform reps accumulated in Strict Ring Muscle Up Assignment

Strict Ring Pull Ups (6 x Varied)

Record reps accumulated in Strict Ring Pull Up Assignment

Ring Dips (6 x Varied)

Double-Unders (6 x Varied)

Metcon

4 Rounds:

10 Overhead Squats

3 Rope Climbs

400m Run

***OVHS Start @ 95/65 and MUST increase each round

Score A = Total Time

Score B = Final OVHS Weight

Metcon (Time)

Record total time to complete Metcon

Metcon (Weight)

Record heaviest Overhead Squats performed in Met Con

GUNSLINGERS (NOT IN CLASS)

Weightlifting

A: Squat Snatch

EMOM x 15

–1 Rep @ 80%

B: Snatch Sweep Complex

Every 2:00 x 6 Rounds

1+3, Sweep to Knees, Full Sweep

Goal = 90%, all sets

Snatch (15 x 1)

Snatch Sweep Complex (6 x 1+3)

Record weight used for sweep complexes.

CONDITIONING

Metcon (Time)

For Time:

40-30-20-30-40

Cal. Bike

Cal. Row

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