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Posts by Scott

12-10-2019

South Slope CrossFit – CrossFit Strength A 20 Minute Work Clock Back Squat Partials –3 Partial Reps + 2 Full Reps –Goal = Accumulate 5+ Sets @ 60% –If 5 sets are completed, weight may increase Back Squat (Varied x 3+2 Partial + Full Reps) CONDITIONING Metcon (AMRAP – Rounds and Reps) Teamwork Tuesday 18…

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12-09-2019

South Slope CrossFit – CrossFit Weightlifting 16 Minute Work Clock Min: 00-08 = Build to 2 Rep Max Touch and Go Power Snatch Min: 08-16 = Build to 2 Rep Max Touch and Go Power Clean and Jerk **Start @ 50% of 1RM** Power Snatch (1 x 2) Clean and Jerk (1 x 2) Metcon…

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12-08-2019

South Slope CrossFit – CrossFit CONDITIONING Metcon (AMRAP – Reps) EMOM x 30 :20 Work, :40 Rest / Transition A: Burpee to Target B: KBS AM 70/53 C: GHD Sit Up D: Wall Ball 30/20 E: Calorie Assault Bike Score = TOTAL Reps

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12-07-2019

South Slope CrossFit – CrossFit Pearl Harbor Memorial WOD (AMRAP – Rounds and Reps) Battle of Pearl Harbor Memorial Workout Against a 19:41 Clock @ Minute 00:00 1177 Meter Row Then, AMRAP of 12 Dumbbell Thrusters 35/20 7 Toes to Bar @ Minute 10:00 1158 Meter Row Then, AMRAP of 12 Dumbbell Thrusters 35/20 7…

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12-06-2019

South Slope CrossFit – CrossFit Strength A 5 Rounds 3 Minute Work Clock 2 Minute Rest **Both movements each round** –A: Deadlift x 2 Goal = 85%+ All Sets –B: Quality Sets of Tall Box Jump + Rope Climbs Sets should be small and challenging. EG: 4 Box Jump @ 36″ + 1 Legless Rope…

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12-05-2019

South Slope CrossFit – CrossFit CONDITIONING Metcon (Time) 10 Rounds For Time (30 Minute Cap) –With Partner –Alternating Rounds 15-30-45-60′ Shuttle Runs 30 Double Unders (Each Break = 5 Burpees, Both Partners) 250m Row CONDITIONING Midline / Accesory (Optional, NTE) 4 Rounds for Quality –6 Ea Arm Banded Plank Row –Max Consistent Ring Push Ups…

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12-04-2019

South Slope CrossFit – CrossFit Strength A 5 Rounds 3 Minute Work Clock 2 Minute Rest **Perform both movements** –A: Back Squat x 2 Goal = 85%+ All Sets –B: Quality Sets of Handstand Push Ups + Pull Ups Athlete’s Choice. EG: 4 Kipping P/U + 6 Kipping HSPU, 3 Kipping Chest to Bar +…

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12-03-2019

South Slope CrossFit – CrossFit CONDITIONING Metcon (Time) Teamwork Tuesday! –Teams of Three –4 Rounds –Record Total WORKING Time –Any division of work 600′ Yoke Carry +25’s/+10’s 600′ Farmer’s Carry +35’s/+25’s 600′ Sandbag Carry 150/100 **Rest at least three minutes between rounds** CONDITIONING Midline Conditioning (Optional) EMOM x 12 –:30 Work, :30 Rest –Regular Plank…

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12-02-2019

South Slope CrossFit – CrossFit Metcon 24 Minute Work Clock 00:00-10:00 –Establish 1RM Squat Snatch 10:00-18:00 AMRAP: 10 Overhead Squat 75/55 10 Toes To Bar 10 Bar Facing Burpee 18:00-24:00 AMRAP 80% Squat Snatch Squat Snatch (1 x 1) Metcon (AMRAP – Rounds and Reps) Record rounds and reps in Today’s Metcon Squat Snatch (80%…

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12-01-2019

South Slope CrossFit – CrossFit CONDITIONING Metcon (Time) 5 Rounds for Total Time 25(20) Calorie Row 20 GHD Sit Ups 5 Sandbag Over Shoulder 100/70 **1 Minute Rest Each Round**

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