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01-13-2020

South Slope CrossFit – CrossFit

Weightlifting

12 Minute Work Clock

–Build to a Heavy Single Squat Snatch

Warm Up:

3 x 60%

2 x 70%

2 x 75%

1 x 80%

1 x 85%

1 x 90%

95%++

Squat Snatch, Heavy Single (1 x 1)

Record heaviest successful Squat Snatch

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
7 Minute CAP

CONDITIONING

Metcon (Time)

For Time

(14 Minute Cap)

50 Bar Facing Burpees

2,000(1750) Meter Row

Mobility

1-2 Minutes each side/movement

—> Down Dog

—> Low pigeon Hold (banded optional)

—> Foam Roll Quads

NOT IN CLASS, ADDITIONAL ASSIGNMENTS

Ideal order of assignments:

1: Class

2: Back Squat + Bench Press

3: Midline / Accessory

Strength A

Every 3:00 x 5 Rounds

–Perform both movements

A: Back Squat

–70% x 3 Reps

B: Bench Press

–70% x 3 Reps

***If performed after class assignments, additional reps per set may be used to increase intensity. NTE 21 in either movement. Bar speed must remain constant to increase volume.

Back Squat (5 x 3)

Bench Press (5 x 3)

CONDITIONING

Midline / Accessory:

EMOM x 14

–Alternating

A: Max Consistent Strict Ring Dips

B: 5 Each Arm Parralette DB Row

***One Hand supports plank on implement, off hand performs DB row

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