SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

5/23/19 “Show Me How to Live”

Strength: Clean Grip Deadlift 4×5 Conditioning: 14 Minute Clock Find Heavy Power Clean 1500m/1200m Row Find Heavy Clean Finisher: 30 band pull aparts... read more

5/22/19 “Set It Off”

Strength: Back Squat 4×3 @ 75% Tempo 3XX1 Conditioning: 400m Run 5 DBall Cleans 100/70 100ft DBall Carry 10 DBall Cleans 100ft DBall Carry 15 DBall Cleans 100ft DBall Carry 400m run Core: Tabata Flutter... read more

5/21/19 “Cochise”

Strength: Clean and 2x Jerk 6 Sets Conditioning: 100ft Sled push +180/+115 30/20 Cal AAB 20 Burpee Pull Ups 20 DB S2OH 50s/35s 30/20 Cal AAB 100ft Sled push Finisher: 50 banded Tricep pull... read more

5/20/19 “Gasoline”

Strength: 50ft Farmers Carry Build to Heavy Conditioning: 3 Rounds FT 20/15 cal Ski 15 Front Squats* 10 HSPU * 1 Round with 155/105 Bar 1 Round with 70s/55s KBs 1 Round with 50s/35s DBs Core: 3×10 Parallette pass... read more

5/18/19 “Go”

“For Time, with a Partner: (All workouts are TOTAL REPS, split reps however you wish, one person works one person rests entire workout) Elizabeth: 21 – 15 – 9 Cleans (135/93) Ring Dips then…… 100M Front Rack Walk (135/93) (TOTAL, 1... read more

5/17/19 “Absinthe”

Strength: Hang Clean Double 6 Sets Conditioning: 3 Rounds 15 Deadlifts 225/165 15 C2B Then 3 Rounds 6 Clean and Jerks 225/165 6 RMU Finisher: 50 Banded Hamstring... read more

5/16/19 “Social Climb”

Strength: Back Squat 3×5 @ 60% Conditioning: 2000m/1600m Ski Erg *Every 2 minutes, starts with 25 air squats Core: Max T2B in 90 Seconds read more

5/15/19 “Bleed Magic”

Strength: Push Jerks With Pause 5×3 Conditioning: 21 15 9 S2OH 155/105 6 9 12 Burpee Box Jump Overs 24/20 Finisher: 3×10 GHD Back Extension read more

5/13/19 “Choke”

Strength: 3 Position S Snatch 10 min EMOM Conditioning: 200m run 20 – 20 – 20 Pistols 10 – 20 – 30 DB Snatches 50/35 Finisher: 100m Ski Erg For... read more