SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

3/21/19 “Back for More”

Strength: 10 S Snatch @ 70% For Time Conditioning: 10 min EMOM 16/13 cal row 10 KB Swings 70/55 then 10 min EMOM 10 Single KB DL 70/55 15 Push Ups Core: 3×20 Russian Twists – No... read more

3/20/19 “Over the Edge”

Strength: 3 Push Press + 3 Push Jerks, 4 sets Conditioning: 100 DU 40 DB Snatches 50/35 30 SA DB Hang Clean and Jerks 50/35 20 Ring Dips 20 Burpees to Plate Finisher: 50 Banded Face... read more

3/19/19 “Round and Round”

Strength: OHS 4×3 @ 75%, tempo 42X0 Conditioning: 5 Rounds FT 5 C2B Pull Ups 5 HSPU 5 KB SDLHP 70/55 5 OHS 135/95 5 Dead Lifts 135/95 Core: 20 Hanging leg/knee... read more

3/18/19 “Wanted Man”

Strength: Power Clean + 2 Squat Cleans T&G. 5 Sets Conditioning: 3 Rounds 12 GHD SU 20 Wall Balls 30/20 Then 21 Clean and Jerks 185/125 Finisher: 10 Turkish Get... read more

3/16/19 “Wait A Minute”

With a Partner 50 Alternating Bear Complexes For Time *Workout starts with partners completing 250m/200m Ski + 60 DU waterfall style **The Ski/DU is repeated every 10 reps ***Workout ends on bear complexes read more

3/14/19 “Won’t Be Long”

Strength: 10 S Cleans For Time @ 70% Conditioning: Every 3 Minutes for 18 Minutes 600/400m AAB 20 Wall Balls 20/14 100ft Farmers Carry 70s/55s Finisher: 40 Alternating Bird... read more

3/13/19 “Try It Again”

Strength: Power Snatch Triple – 5 sets, build Conditioning: 10 8 6 4 2 Burpee Box Jump Overs 24/20 Snatches 95/65, 115/75, 135/95, 155/105, 185/125 Core: Tabata Side Plank, alternate... read more

3/12/19 “Tick Tick Boom”

Strength: 3x Max Strict Press @ 80% Conditioning: For Time: 50/40 cal Row 50 Push Ups 50 T2B 10 Wall Climbs Finisher: 50 Banded Tricep Extensions read more

3/9/19 “Sinnerman”

With a partner – 6 Min AMRAP: Inverted Burpees Switch every 5 reps, non-working person holds a wall-sit 1 Min Rest Then…… 6 Min AMRAP: Hang Power Cleans (115/73) Switch every 5 reps, non-working person holds a dead-Hang from rig 1 Min rest... read more