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WORKOUT OF THE DAY

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

– LAX Ball upper back and hips

– Lying banded stretch with foam roller under lat

NOT IN CLASS, ADDITIONAL ASSIGNMENTS

Ideal order of assignments:

1: Class

2: Strength B

3: Ski/Devil’s Press Conditioning

Strength B

EMOM x 12

–Alternating

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.

CONDITIONING

Metcon (Time)

For Time:

10-15-20-15-10

Calorie Ski Erg

Single Arm Devil’s Press 50/35

Calorie Modifier = 8-12-16-12-8

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