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01-08-2020

South Slope CrossFit – CrossFit

Strength A

24 Minute Clock

Min 00-12:

–Establish 1RM Front Squat

Min 12-24:

–Establish 1RM Deadlift

Reps = 3-2-2-1-1-1

Start @ 70%, Building in Weight

Front Squat (1 x 1)

Deadlift (1 x 1)

Metcon

4 Minute AMRAP

–3 Minute Rest

4 Minute AMRAP

RX =

21 Wall Ball 20/14#

15 Deadlift 95/65#

9 Hang Power Clean 95/65#

RX+ =

12 Wall Ball 30/20#

6 Deadlift 155/105#

3 Hang Power Clean 155/105#

***Start a new round after break

***Score = Total Rounds + Reps

***Athlete must perform RX+ as written

Metcon (AMRAP – Rounds and Reps)

Record total Rounds and Reps accumulated in today’s MetCon.

Mobility

*Banded Ankle/Calf Stretch

–> 90s Each Side x2

*Banded Hip Lunge (Perpendicular to rig)

–>2 Minutes Each Side x2

NOT IN CLASS, ADDITIONAL ASSIGNMENTS

Ideal order of assignments:

1: Class

2: Partner MetCon

3: Midline Conditioning

CONDITIONING

Metcon (Time)

For Time, With Partner

Any Split of Work

50-40-30-20

Ski Erg (F= 40-32-24-16)

Pistol Squats

CONDITIONING

Midline Conditioning:

6 Rounds for Quality

–8 Lateral Side to Side Ball Slams

**Only lateral, no center . Use slam ball to remove rebound so each rep starts from the ground.

–4 Kneeling Lunge Pallof Press + Twist (Alt direction each round)

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