South Slope CrossFit – CrossFit Metcon Metcon (Time) Saturday Community Workout! Teams of Two (30 Minute Cap) –For Time –Alternating Rounds with Partner 6 Rounds: 15 Air Squats 12 Kettlebell Swings (AM) 53/35# 9 Box Jumps 24/20″ ***7 Synchronized Burpees*** 6 Rounds: 12 Air Squats 9 Kettlebell Swings (AM) 53/35# 6 Box Jumps 24/20″ ***5…

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South Slope CrossFit – CrossFit Strength A 20 Minute Work Clock Minute 00-10: –Accumulate quality Squat Clean Thrusters @ 80% Minute 10:01-20:00: –Accumulate quality Deadlifts @ 80% Goal = 12+ Reps of each movement. **Minimum set of 2 reps **Deadlifts must be Touch and Go Squat Clean Thruster (Varied) Deadlift (Varied) CONDITIONING Metcon (AMRAP –…

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South Slope CrossFit – CrossFit CONDITIONING Metcon (Time) 5 Rounds for Time: –With Partner, Any Split of Reps 30 Burpee Box Jump Over 24/20″ 120 Double Unders **Every 2:00, including 00:00 until completion perform 2 Rope Climbs. Thursday Mobility Session ANKLES, ANKLES, & MORE ANKLES! (oh, and some hips, too) –> Wall Ankle D-Flex Test…

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South Slope CrossFit – CrossFit Weightlifting Snatch Skill: Every 1:30 x 5 Rounds –2 Squat Snatch, With Pause Below Knee Goal = Start @ 50%, building to 65-70% Squat Snatch Volume: 6 Rounds: 1 Minute Work 2 Minute Rest Sets 1-3: 75% Sets 4-6: 80% Goal = Accumulate 10+ Reps @ 75%, 8+ Reps @…

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South Slope CrossFit – CrossFit CONDITIONING Metcon (AMRAP – Rounds and Reps) 30 Minute AMRAP With Partner, Alternating Movements 250(200) Meter Row 200m Run .3(2) Mile Assault BikeNote: –Partners must physically tag during each transition. –Flat 200m Run Post-WOD Mobility – Bonesaw Calf Smash (Can be done prior to class if time allows) https://www.youtube.com/watch?v=dDWchJ-Td9M NOT…

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South Slope CrossFit – CrossFit Weightlifting 8 Rounds 1 Minute Work 2 Minute Rest Sets 1-4: Squat Clean and Power Jerk @ 75% Sets 5-8: Squat Clean @ 80% Goal = Accumulate 12+ Reps in each movement Clean and Jerk (4 x Varied) Squat Clean (4 x Varied) CONDITIONING Metcon (AMRAP – Rounds and Reps)…

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South Slope CrossFit – CrossFit CONDITIONING Metcon (Time) 3 Rounds for Time: 20 Box Jumps 24/20″ 50 Double Unders 20 Ab-Mat Sit Ups 50 Double Unders 20 KB Front Rack Walking Lunge (x2 @ 35/26#) 400m Meter Run **Hill Run** CONDITIONING Midline Conditioning: EMOM x 10 Alternating Movements :20 Work, :40 Rest A: KB Russian…

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South Slope CrossFit – CrossFit Metcon Metcon (Time) Saturday Community WOD –For Time –With Partner –Any Division of Work –1,000(850) Meter Row 100 Wall Ball 20/14# 50 Dumbbell Hang Clean and Jerk 50/35 –600(500) Meter Row 60 Wall Ball 20/14# 30 Dumbbell Hang Clean and Jerk 50/35 –400(300) Meter Row 40 Wall Ball 20/14# 20…

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South Slope CrossFit – CrossFit Metcon 40 Minute Work Clock 1 Round 48(38) Calorie Assault Bike 24 Toes to Bar 24 OVHS 95/65 4 Rope Climbs —5 Minute Break— 2 Rounds 24(18) Calorie Assault Bike 12 Toes to Bar 12 OVHS 95/65 2 Rope Climbs —5 Minute Break— 3 Rounds 16(12) Calorie Assault Bike 8…

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South Slope CrossFit – CrossFit Pre-WOD MOBILITY Before Strength: 3:00 or 3 Rounds –> Banded Pull-Aparts –> Banded/Weighted Serratus Punches https://www.youtube.com/watch?v=TbP0tfa-S6k Strength A Bench Press Every 2:00 x 6 Rounds 75% x 3 Reps Bench Press (6 x 3) CONDITIONING Metcon (Time) For Total Time 5 Rounds Of 12(9) Calorie Row 6 Bench Press 135/95…

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