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01-10-2020

South Slope CrossFit – CrossFit

CONDITIONING

Weightlifting

-15 Minute Clock

–Establish 1RM Overhead Squat

Reps = 5-3-2-1-1-1

Start @ 60% 1 Rep Max Snatch Building in Weight

Overhead Squat (1 x 1)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Note: Use flat running route to the right.

Pre-Class Mobility

Pre-Class Mobility/Activation

Crossover Symmetry

—> Activation

—> Iron Scap Protocol

Mobility

1 Minute Each Movement/Side

— Kneeling PVC Calf Smash

— 3-Way Lying Banded Hamstring Stretch

NOT IN CLASS, ADDITIONAL ASSIGNMENTS

Ideal order of assignments:

1: Pocket Snatch Skill

2: Class

3: Partner Conditioning

Weightlifting

Snatch Skill:

Pocket Squat Snatch

6 Sets of 3 Reps for Quality, Resting as Needed

***Technical Drill, weight NTE 60%

Pocket Squat Snatch (6 x 3)

Metcon (Time)

For Time, With Partner

Any Division of Work

Buy-In: 1,000 Meter Row

10 Rounds Of:

10 Strict Pull Ups

20 Push Ups

30 Air Squats

Buy-Out: 1,000 Meter Row

RX+ = Weight Vest

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