SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

10/18/19 “Reconnect”

Strength: Front Squat3x6 Tempo 32X1 for 3 reps then 3 reps AFAP. 65% Conditioning: 18 min EMOM1 -12/10 Cal Ski Erg2 -5 S2OH 175/1153 -5 SB Cleans 150/100 Finisher: 10 Minute Row

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10/17/19 “Battle Sirens”

Strength: Power Snatch + Hang P Snatch + Hip Hang P Snatch6x2 Conditioning: 3 min AMRAP8 Russian KB Swings 55/358 Push Ups2 min rest3 min AMRAP6 Russian Swings 70/556 C2B2 min rest3 min AMRAP4 Russian Swings 90/702 Wall walks Core:Tabata Plank

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10/16/19 “Fire Hive”

Strength: Squat Clean with Pause above kneeEvery 90 seconds for 6 rounds, 2 reps Conditioning:3 Rounds10 S Cleans 115/7580 DU25 DB Snatch 70/50 Finisher: 3x max set strict pull ups

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10/15/19 “Begin Again”

Strength: Push Jerk4x4 Conditioning:40 - 30 - 20 - 10Wall Balls 20/1410 - 15 - 20 - 25DB Burpees 50s/25s Core: 50 alt opposite arm/leg v ups

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10/14/19 “Bonfire”

Strength:Deadlifts5x5 Conditioning:With a partner20 min AMRAP6 Deadlifts 275/17512 Alternating Box Jumps 24/1018 HSPU* split DL and HSPU any way Finisher: 50 banded hamstring curls

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10/11/19 “Heart Demolition”

Strength: Hang Power Snatch6x2 Conditioning: 18 min EMOM1 - 15/12 Cal Row2 - 12 KB Swings 70/553 - 5 Strict Pull Ups + 5 Push Ups Core: Tabata Flutter kicks

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10/9/10 “The Last Dragonborn”

Strength:OHS3x3, 32X1 tempo Conditioning:For Time:30 S Snatches 135/95*Every minute on the minuteStarting with 6 bar facing burpees*10 Minute Time Cap Core:4x10 each side WB wall slams

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10/8/19 “Strangers”

Strength:Clean and JerkEvery 90 seconds for 6 rounds, 2 reps Conditioning:5 Rounds FT8 T2B10 Hang Clean and Jerks 135/9512/10 Cal AAB Finisher:3x10 Clapping Push ups

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