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09-24-2019

South Slope CrossFit – CrossFit

CONDITIONING

25 Minute AMRAP

With Partner

Rounds Of:

–One partner performs each, simultaneously:

A: 20(16) Calorie Assault Bike

B: 12 Bar Facing Burpee

Then:

10 Power Cleans, any split

Score = Rounds accumulated X Clean Weight

Goal Weight = 70+%

***Partners may alternate Calorie Bike, Bar Facing Burpees

Metcon (Weight)

Record weight accumulated in partner conditioning.

GUNSLINGERS (NOT IN CLASS)

Strength A

Bench Press

Set Every 3:00 x 7 Rounds

10-8-6-4-6-8-10

Goal = Start @ 50% of 1RM, building to 80+% x 4. Descend back to 50%+

Bench Press (1 x 4)

CONDITIONING

Get Fit Conditioning Workout

“Kettlebell Kettlehell”

40/20 — 30/15 — 20/10 Tabata Timing

1st 40-30-20 is exercise 1

2nd 40-30-20 is exercise 2

1:00 rest

Tabata 1:

Lawnmower

Push Up to Plank Tap

Rest 1:00

Tabata 2:

Swing and Release

Pullover to Russian Twist

Rest 1:00

Tabata 3:

2 handed Clean to Press

x4 Gorilla Row to x4 Plank Burpee

Rest 1:00

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