South Slope CrossFit – CrossFit CONDITIONING Metcon (Time) Teamwork Tuesday With Partner, Any Split of Reps 4 Rounds Of: 50(40) Calorie Assault Bike 60 KBS AM 53/35 150 Double Unders CONDITIONING Midline / Accessory (Optional) 5 Rounds for Quality –5 Tempo Narrow Grip Push Ups –8 KB Plank Pull Through –10 Seated Russian Twists

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South Slope CrossFit – CrossFit Weightlifting Clean and Jerk 20 Minute Clock –Build to 1 Rep Max 60% x 2 70% x 2 75% x 1 80% x 1 85% x 1 90%++ Clean and Jerk (1 x 1) Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

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South Slope CrossFit – CrossFit Metcon Metcon (Time) 10 Rounds For Time 15(10) Calorie Bike 10 Dumbbell Snatch 50/35

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South Slope CrossFit – CrossFit Metcon Metcon (Time) Saturday Community WOD! With Partner, For Time, Any Split 400m Run (Together) 75 Wall Balls 20/14 75 Box Jumps 24/20″ 75 KBS AM 50/35 400m Run (Together) 50 Wall Balls 20/14 50 Box Jumps 24/20″ 50 KBS AM 50/35 400m Run (Together) 35 Wall Balls 20/14 35…

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South Slope CrossFit – CrossFit Strength A 15 Minute Work Clock Devil’s Press Reps = 5-5-3-3-2-2-1 Start @ 50/35 Rx building to a max effort Devil’s Press CONDITIONING Metcon (Calories) “Wheels Coming Off of the Wagon” For Total Calories 4 Min – Cal Row 1:00 Transition 4 Min – Cal Bike 1:00 Transition 3 Min…

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South Slope CrossFit – CrossFit Metcon 36 Minute Clock @ Minute 00:00 21-15-9-6-3 OVHS 75/55 Toes to Bar @ Minute 12:00 21-15-9-6-3 GHD Sit Up Thruster 95/65 @ Minute 24:00 21-15-9-6-3 HSPU Deadlift 185/125 **Each Scored Individually** **If work is not completed within the ten minute block, the athlete moves onto the next section and…

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South Slope CrossFit – CrossFit Weightlifting 15 Minute Clock –Establish 1 Rep Max Hang Squat Snatch Goal = 90+% of Floor 1RM Suggested Warm Up: 60% x 2 65% x 1 70% x 1 75% x 1 80% x 1 85-87% x 1 90+++ Hang Snatch (1 Rep Max) Metcon Three Wise Men Tribute (3…

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South Slope CrossFit – CrossFit Strength A 15 Minute Clock –Establish 3 Rep Max Bench Press Goal = 90+% Suggested Warm Up: 60% x 5 70% x 3 80% x 2 85-87% x 1 Bench Press (3 Rep Max) CONDITIONING Metcon (Time) 5 Rounds For Time (20 Minute Cap) 25(20) Calorie Row 25 Wall Ball…

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South Slope CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP 200m Run 10 Handstand Push Ups 20 Dumbbell Snatch 50/35 40 Double Unders ***2 Minute Break Each Round*** RX+ = Deficit HSPU 45/25#

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