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South Slope CrossFit – CrossFit


18 Minute Work Clock

–Build to Heavy Single Squat Clean Thruster

Starting reference: 3 Reps @ 115/85 -OR- NTE 40% of 1RM Clean and Jerk

–When weight can no longer be pressed

–Build to Heavy Single Squat Clean

Squat Clean Thruster (1 x 1)

One rep max Squat Clean (1 x 1)

Record heaviest successful squat clean


“The Chief” (AMRAP – Reps)

5 Rounds Of:

3 Minute AMRAP

-3 Power Cleans 135/95

-6 Push Ups

-9 Air Squats

**1 Minute Rest**

Score = Total Reps

**Start a new round each three minute section**

Post-WOD Mobility

— Banded Lying Hamstring/Hip Stretch

— LAX ball glutes, scaps, upper mid back


Ideal Order of Assignments:

1: Class

2: Front Squats

3: Partner MetCon

4: Accessory / Midline

Strength A

Front Squat:

EMOM x 15

Goal = 1 Rep @ 70%

***If performed after class, intensity may be increased by performing additional reps for the final five sets so long as bar speed remains constant. EG: Ending on 5 sets of 2 reps for the last five rounds.

Front Squat (15 x 1)


Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

With Partner, Any Division of Reps

50(40) Calorie Ski Erg

50 Wall Balls 20/14

50 GHD Sit Ups

50 Dumbbell Hang Clean and Jerk 50/35 (Max of 5 Each Arm. May perform multiple sets of five.)


A: Midline Conditioning

6 Rounds for Quality

–4 Lunge Pallof Press (Alt sides each round)

–8+ GHD Back Raises

B: Accessory (Pump Town USA)

4 Rounds for Quality

–Banded Tricep Press Downs

–DB Curls, Alternating Arms, Neutral to Supinated Grip

–Banded Lat Press Downs

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