South Slope CrossFit – CrossFit Strength A Every 3:00 x 7 Rounds Perform both movements A: Back Squat Sets 1-4: 75% x 4 Sets 5-7: 2 Reps, Ascending Weight B: Kipping Pull Ups Goal = Consistent sets, work NTE 1:00. Perform Chest to Bar if possible. Back Squat (1 x 2) Pull-ups (7 x Varied)…

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South Slope CrossFit – CrossFit CONDITIONING Post Conditioning: Mid-Line / Accessory 6 Rounds for Quality –2-3 Banded Candlesticks –4 Kneeling Pallof Press (Left) –6 Band @ Knee Glute Bridges –4 Kneeling Pallof Press (Right) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 9-12-15-18-21 etc… Calorie Row Push Ups

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South Slope CrossFit – CrossFit Metcon Metcon (Time) Saturday Community WOD —-Teams of 4—- (15 Minute Cap) For Time: 50 KB Hang Snatch 70/53 50 Sandbag Squat 100/70 75 Box Jump Over 24/20″ 50 Sandbag Squat 100/70 50 KB Hang Snatch 70/53 **All movements are synchronized. **One pair works, one pair rests. CONDITIONING “Fire Team…

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South Slope CrossFit – CrossFit Gymnastics 20 Minute Work Clock Perform Consistent Quality Sets, Alternating A: Ring Muscle Up Options: –If capable of 2+ Strict, perform kipping –Strict Reps (May have spotter) –Strict Ring Pull Up + Dips –Seated Banded Drill B: Handstand Push Up Options: –Strict HSPU (Minimum sets of 3) –Deficit Kipping –Regular…

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South Slope CrossFit – CrossFit Strength A Every 3:00 x 10 Rounds Alternating A: Deadlift, Pull to Knee + 3 Full Reps Goal = 75%, all sets. If bar speed remains constant, increase load for last set. B: 30(25) Calorie Assault Bike Goal = Neutral Split Times Deadlift to Knees (5 x 1+3) Record weight…

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South Slope CrossFit – CrossFit Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# GUNSLINGERS (NOT IN CLASS) Strength A Squat Clean Thrusters Set Every 3:00 x 7 Rounds 4-4-3-3-2-2-2 **Goal = Start @ 45-50% of 1RM Clean and Jerk, ascending weight…

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South Slope CrossFit – CrossFit Strength A Push + Pull A: Alt Ea 1:30 x 10 Rounds A: Flat Bench Press (All TNG) 12-10-8-6-4 Start @ 50%, increasing load each round B: Max Consistent Strict Pull Ups :30 Work Clock Push + Pull B: Alt Ea 1:30 x 10 Rounds A: 8 Each Arm Alternating…

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South Slope CrossFit – CrossFit Metcon Metcon (Time) For Total Time 21 Thrusters 21(18) Calorie Bike 15 Thrusters 15(12) Cal Bike 9 Thrusters 9(7) Cal Bike –3 Minute Break– 15(12) Over Head Squats 15 Calorie Row 12(9) OVHS 12 Cal Row 9 OVHS 9(7) Cal Row –3 Minute Break– 12 Hang Squat Clean 12 Bar…

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South Slope CrossFit – CrossFit CONDITIONING Bodyweight Flow 18 Rounds :45 Work – :15 Transition –Knee Jumps (RX+ attempt to land on plates) (Modify with broad jumps) –Breakdancers –Walking Samson Lunge –Bear Crawl –Snow Angels –Jumping Lateral + Front Jacks ***All movements are for quality / maximum range of motion. No need to stay unbroken…

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South Slope CrossFit – CrossFit Metcon Metcon (Time) —-Saturday Community WOD—- —With partner, For Total Time— 10 Rounds: 20 Partner Facing Burpees 20 KB Hang Power Clean 53/35 ***1 Minute Break After Each Round

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