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Posts by Scott

02-24-2020

South Slope CrossFit – CrossFit Strength A 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 ) CONDITIONING Isabel (Time) For Time: 30 Snatches, 135# / 95# Mobility –…

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02-23-2020

South Slope CrossFit – CrossFit CONDITIONING Metcon (No Measure) EMOM x 24 –Alternating A: 12(9) Calorie Row B: 5 Burpee Box Jump Over 24/20″ C: 12(9) Calorie Bike D: 20 Air Squats

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02-22-2020

South Slope CrossFit – CrossFit Metcon (Time) Saturday Community WOD! Teams of Three, For Time A: 200 Calorie Bike B: 8 Rounds Of 30 KBS (53/35) 20 Toes to Bar **10 Synchronized Burpee to Target** **Team Rotates Biker after each set of Syncro Burpees **Calorie modifier = 180 M/F, 160 F/F/F **If the calorie bike…

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02-21-2020

South Slope CrossFit – CrossFit Metcon Metcon (Time) For Total Working Time: 18-15-12-9 Dumbbell Thrusters 35/20 50-40-30-20 Double Unders —5 Minute Break— 18-15-12-9 Wall Ball 20/14 50-40-30-20 Double Unders —5 Minute Break— 18-15-12-9 Overhead Squats 75/55 50-40-30-20 Double Unders Mobility 2-3 Mimutes —-> Foam Roll Quads Then… 1-2 minutes per side of: —-> Banded Lunge…

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02-20-2020

South Slope CrossFit – CrossFit Strength A 12 Minute QUALITY Work Clock 10-9-8-7-6-Etc.. –Deadlift –Bench Press Goal = Approximately 50-55% of 1RM in each movement. **Sets must be unbroken. Deadlift (1 x Varied) Bench Press (1 x Varied) Strength B 15 Minute QUALITY Work Clock –Rounds of Consistent Reps –Strict Handstand Push Ups –Strict Pull…

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02-19-2020

South Slope CrossFit – CrossFit CONDITIONING Every 9 Minutes x 4 Rounds 400 Meter Run 30(24) Calorie Row 30(24) Calorie Bike ***Record each time. Goal = Neutral Splits Metcon (Time) Record time to complete first section of Run, Row, Bike Metcon (Time) Record time to complete second section of Run, Row, Bike Metcon (Time) Record…

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02-18-2020

South Slope CrossFit – CrossFit Weightlifting Every 1:15 x 16 Rounds (20 Minute Clock) –Alternating A: x1 Power Snatch + Overhead Squat B: x2 Power Clean + Jerk Goal = Both movements loaded to 70% of 1RM Squat Snatch Power Snatch (8 x 1+1) Clean and Jerk (8 x 2) CONDITIONING Metcon (Time) 5 Rounds…

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02-17-2020

South Slope CrossFit – CrossFit Metcon 8 Minute AMRAP 2-4-6-8-10-Etc… –Kipping Handstand Push Ups –Dumbbell Snatch 50/35 5 Minute Break 8 Minute AMRAP 2-4-6-8-10-Etc… –Toes to Bar –DB Hang Clean and Jerk 50/35 Metcon (AMRAP – Rounds and Reps) Record total rounds and reps accumulated in 8 Minute AMRAP of Handstand Push Ups and Dumbbell…

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02-16-2020

South Slope CrossFit – CrossFit CONDITIONING Metcon (Time) For Time: 21-15-12-9 Calorie Bike Burpee 80-60-40-20 Double Unders Buy Out: 100 Air Squats CONDITIONING Metcon (No Measure) Midline Conditioning EMOM x 15 –Alternating :20 Work A: Posterior Plank Hold B: Plank Hold C: KB/DB Russian Twist

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02-15-2020

South Slope CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Saturday Community WOD! 25 Minute AMRAP 50 Dumbbell Snatch 50/35 50 Box Jump Over 24/20″ 60 Dumbbell Hang Clean and Jerk 50/35 60 Sit Ups ***Note that reps are reduced by 10 for each movement each time an entire round is completed. ***RX+…

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