SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

1/16/19 “And She Was”

Strength: Power Clean Triple – 7 Sets Conditioning: 21 15 9 Box Jump Overs 30/24 DB S2OH 50s/35s * 10 Russian KB Swings 70/53 between each movement Core: Max Set Flutter... read more

1/14/19 “Psycho Killer”

Strength: Deadlift 2-4-6-8 @ 85% of 3RM Conditioning: 4 Rounds FT 15/10 Cal AAB -Legs only 15 Ring Dips 100ft SB Carry 150/100 Core: 3×10 GHD Hip Extensions read more

1/11/19 “And You and I”

Strength: High Hang Power Snatch 10 Min EMOM 3 reps Conditioning: 7 min AMRAP Burpee box jump overs 24/20 Dead Lifts 225/155 2,2,4,4,6,6 etc Finisher: 50 Banded Tricep Pull... read more

1/10/19 “Heart of the Sunrise”

Strength: OHS with Pause @ bottom 4×3, build Conditioning: 20 OHS 135/95 – Unbroken then 3x 20/15 Cal Ski 10 DB Front Rack Lunges 50s/35s 10 DB Snatches 50/35 then 10 OHS 135/95 – Unbroken Core: Tabata flutter... read more

1/9/19 “Roundabout”

Strength: Deadlift – 2, 4, 6, 8 @ 80% of 3RM Condtitioning: 10 min AMRAP 50/37 Cal Row 50 Wall Balls 20/14 50 SDLHP 95/65 50 GHD SU Finisher: 1 min wall sit with plate on legs, 30 sec rest, 1 min wall sit no... read more

1/8/19 “Into The Lens”

Strength: Bench 3×15 Conditioning: E2MOM for 12 Minutes 5 S Pull Ups 10 DU 15/10 Cal AAB Core: 30 Banded standing twists each side read more

1/7/19 “Tempus Fugit”

Strength: Back Squat – 4×4 @ 70% Conditioning: 21 15 9 Goblet Squats 70/55 HSPU D Ball Cleans 100/70 Finisher: 2 min couch stretch each leg read more