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09-27-2019

South Slope CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

1k Run

50 KBS 53/35

40 Toes To Bar

30 Thrusters 95/65

20 Box Jumps 30/24″

Gymnastics

Midline / Accessory

EMOM x 14

Alternating :20 Work Clock

A: Skin the Cat, Rings

B: Posterior Plank Hold (Increase difficulty with a kick-out)

GUNSLINGERS (NOT IN CLASS)

Order of assignments:

–Weightlifting

–Partner MetCon

–Class

Weightlifting

For Quality, Resting as Needed

Alternating

10-8-6-4-4

Hang Power Snatch

Hang Power Clean

Goal = Start @ 50% of 1RM Snatch, adding weight each set.

Hang Power Snatch (1 x 4)

Hang Power Clean (1 x 4)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

With Partner, Alternating ROUNDS

1 Bar Muscle Up

3 Chest to Bar Pull Up

7 Wall Ball 30/20#

Modification:

3 CTB

6 Pull Ups

7 Wall Ball

6 Pull Ups

9 Palms Down Ring Row

7 Wall Ball 30/20 (12 @ 20/14)

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