SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

11/13/19 “Dirt in my Eyes”

Strength:Back Squat20 Rep @ 60% 1RM + 10-20# Conditioning: For Time10 to 1 DB Front Squats 50s/35s1 to 10 GHD SUThen45 D Ball Cleans 100/70 Finisher: 3x10 Banded Push Ups

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11/12/19 “Tricky Devil”

Strength: Deadlifts4x4 @ 60% Conditioning: For Time2 Rounds DT155/10512 DL, 9 HPCl, 6 S2OH@ 3 min80/58 Cal AAB@ 10 min2 Rounds DT155/10512 DL, 9 HPCl, 6 S2OH Core: Tabata Plank

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11/11/19 “Fine Fine Fine”

Thank you Veterans!! Strength: S Snatch12 minutes to find a heavy single Conditioning: 10 Rounds FT2 S Snatches @ 70%4 HSPU25 DU Finisher: 50 Band Shoulder Presses

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11/7/19 “Ten Long Years”

Strength:Push Press + Push Jerk6x2 Conditioning: 6 Rounds FT25ft DB OH Walking Lunge 50/3510 GHD SU20 Air Squats50 DU Finisher: 50 Banded good mornings

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11/6/19 “The Thrill Is Gone”

Strength:Power Snatch12 minutes to find a heavy single Conditioning: 4min AMRAP x 45 Power Snatches 95/657 T2B9 Bar facing burpees1 min rest between AMRAPs Core:50 alt opposite arm/leg v ups

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11/5/19 “Praying Man”

Strength: Back Squat20 Rep @ 60% 1RM + 5-10# Conditioning: 3 Rounds15 HSPU10 C2BThen3 Rounds10 Alternating Arm DB Thrusters 50s/35s15/12 Cal Row Finisher: 3x8 each leg Banded single leg bridges

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11/4/19 “Riding With the King”

Strength:S Clean3 Reps EMOM x6 Conditioning: With a Partner25 Min AMRAP20/13 Cal AAB6 DBall Cleans 100/704 S2OH 155/105Partner A completes round, then switch Core: 3x10 Double KB Sit up

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11/1/19 “City Lights”

Strength: Split Jerk6x2 Conditioning: 18 min EMOM15/10 Cal AAB10 MB Cleans 20/1410 DB Push Press 50s/35s Finisher: 50 banded tricep pull downs

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10/31/19 “Happy Face”

Strength:Hang Power Clean6x2 Conditioning: 12 minute Clock25 Devil Press 50s/35s25 C2B25 GHD SUMax Bike Erg Cals in Remaining Time Core: Tabata Flutter kicks

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