SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

1/22/19 “Sell Out”

Strength: Deadlift 4×3 @ 88% of 3RM Conditioning: 5×2 Min AMRAP 10 D Ball Cleans 100/70 10 Goblet Squats 70/55 Max T2B 90 Sec Rest Core: Max Side Plank Each... read more

1/21/19 “Take On Me”

Strength: DB Strict Press 5×6 Conditioning: 1k/850m Row Then 2 Rounds 10 Clean and Jerk 155/105 30 DU 10 HSPU Then 1k/850m Row Finisher: 30 Band Pull Apart... read more

1/19/19 “Wild Wild Life”

Team of 3 25 Min AMRAP 5 HSPU 10 C2B 15 Plate Step Ups holding 150/100 DBall in bear hug 20 Empty Bar Thrusters 45/35 1 does HSPU, 2 does C2B, 3 does step ups, 1 does thrusters etc. Order does not change read more

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