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01-20-2020

South Slope CrossFit – CrossFit

METCON A

Metcon (Time)

20 Rounds for Time

(16 Minute Cap)

3 Burpee Box Jump Over 24/20″

1 Power Snatch 155/105 (NTE 70%)

METCON B

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

With Partner, Alternating Rounds

5 Hang Power Snatch 95/55

5 Lateral Burpee Over Bar

Mobility

2min work each side, 0:10s transition

– Banded ankle stretch on 20″ box

https://youtu.be/ILSbK8RnGdI

– Foam Roll/LAX Ball Lats, glutes, t-spine

NOT IN CLASS, ADDITIONAL ASSIGNMENTS

Ideal Order of Assignments:

1: Snatch Skill / Conditioning

2: Class

3: Conditioning

Weightlifting

Snatch Skill / Conditioning:

5 Sets for Quality

**Weight NTE 50%**

2 Above Knee High Pull

2 Pocket Power Snatch + OVHS

2 Pocket Squat Snatch

Snatch Complex (5 x 2+2+2)

Record weight used in Snatch Complex assignment.
–2 High Pull

–2 Pocket Power Snatch + OVHS

–2 Pocket Squat Snatch

CONDITIONING

Metcon (Time)

For Total Time

30(24) Calorie Row

15(12) Calorie Ski

30(24) Calorie Bike

15(12) Calorie Ski

— 2 Break—

20(16) Calorie Row

10(8) Calorie Ski

20(16) Calorie Bike

10(8) Calorie Ski

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