SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

9/19/19 “Substitution”

Strength:Deadlifts5x4 with 2 second hold at the top @68%. Go every 90 Seconds Conditioning:15 min AMRAP10/7 AAB2 Strict Pull Ups*10/7 AAB2 Ring Rows** Every round, increase both pull ups and ring rows by 2 reps each Core:Tabata Flutter kicks

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9/18/19 “Nightlight”

Strength:Back SquatFind a heavy set of 5 Conditioning:12 min AMRAP50ft Bear Crawl Brute Sandbag Drag 60/4050 DU10 HSPU Finisher:1 min wall sit with plate on legs 30 sec rest, 1 min wall sit no plate

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9/17/19 “Lazy Eye”

Strength:Squat Clean4x5 @ 65% Conditioning:For Time25 Wall Balls 20/1420 T2B15 DB Snatches 70/5020 WB15 T2B10 DB Snatches15 WB10 T2B5 DB Snatches Core:30 Parallete pass through extensions

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9/16/19 “Panic Switch”

Strength:Strict Press3x5 @ 70% Conditioning:4 RoundsEvery 5 minutes complete:500/450m Row14 Bar Facing Burpees8 S2OH 135/95 Finisher:75 Light Banded Good Mornings

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9/14/19 Shelly

7 Rounds FT5 Man Makers 45s/25s7 Ring Dips9 Axle Bar Power Cleans 155/105200m run with a sandbag

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9/13/19 “Art of War”

Strength:Power Clean + Split Jerk6x2. Go every 90 seconds Conditioning:50 Abmat Sit ups50 Push Ups40 Abmat Sit ups40 DB Push Press 50/3530 Abmat Sit ups30 Push Ups20 Abmat Sit ups20 DB Push Press 50/3510 Abmat Sit ups10 Push Ups Finisher:3x10 each arm SA DB Row with...

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9/12/19 “Rewind”

Strength:Front Squat 1 1/45x5 Conditioning:12 Min EMOMEven - 12 SDLHP 95/65Odd - 20 Wall Balls 20/14 Core:3x10 Sculler sit ups

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9/11/2019

Strength:Strict Press3x5 @ 65% 9/11 Tribute WOD:For Time2001m Run11 Box Jumps 30/2411 Thrusters 125/8511 C2B11 P Cleans 175/11511 HSPU11 KB Swings 70/5511 T2B11 Deadlifts 175/11511 Push Jerks 115/752001m Row

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9/10/19 “Be Legendary”

Strength:Deadlifts5x4 with 2 second hold at the top @65%. Go every 90 Seconds Conditioning:10 Minute Clock5 Rounds For Time15/10 Cal AAB10 BurpeesThenAMRAP DBall cleans 100/70 Finisher:50 banded face pulls

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9/9/19 “Waking Lions”

Strength:SnatchFind heavy single for the day Conditioning:For time (15 min cap)10 OHS 155/10540 KB Deadlifts 70s/55s30/21 Cal Ski40 Box Jump Overs 24/20100 DU100 ft HS walk Core:3x30 sec one arm planks on hand each side

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