South Slope CrossFit – CrossFit
20 Minute Clock
–Accumulate 3 Reps @ 90% of 1 Rep Max Squat Snatch
–Athletes may increase weight for additional reps once the three reps at 90% have been achieved.
Squat Snatch (1 x 1 )
For Time: 30 Snatches, 135# / 95#
– LAX Ball upper back and hips
– Lying banded stretch with foam roller under lat
NOT IN CLASS, ADDITIONAL ASSIGNMENTS
Ideal order of assignments:
2: Strength B
3: Ski/Devil’s Press Conditioning
EMOM x 12
A: x 3 Deficit (25# Plates) Snatch Sweep
Goal = 80% of 1 RM Snatch
B: Max Consistent Strict HSPU
Deficit Snatch Sweep (6 x 3)
Record weight used and sets / reps performed in Deficit Snatch Sweep assignment.
Strict HSPU (6 x Varied)
Record total number of strict handstand push ups accumulated.
Calorie Ski Erg
Single Arm Devil’s Press 50/35
Calorie Modifier = 8-12-16-12-8