SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

8/21/19 “Someday”

Strength:Push Press4x7 Moderate Conditioning:3x4 min AMRAP10 DB Step ups 24/20 50/358 Thrusters 115/756 Burpee Box Jumps 24/20AMRAP T2B1 min rest Finisher:40 banded russian KB swings

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8/20/19 “Dark Hour

Strength:4x3 Deadlifts3 second eccentric. Moderate weight Conditioning:3 Rounds FT15 Devils Press 50s/35s500/450m Row16 Minute Cap Core:Max side plank each side

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8/19/19 “No Harm”

Strength:Hang S Snatch5x2, build Conditioning:30 rounds5 Wall balls 20/143 HSPU1 P Clean 225/155 Finisher:50 Band pull aparts

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8/17/19 “Lift Me Up”

With a Partner:30 Minute AMRAP10 Alternating 30ft SB Carry 150/100400m Run together10 Alternating Snatches 155/105400m Run together10 Alternating 25ft sled drags - heavy400m run together10 Alternating Thrusters 155/105

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8/16/19 “Crow Bar Hotel”

Strength:Back Squat4x2 @80% Tempo 2XX2 Conditioning:12 min AMRAP20 DB Front Rack Lunge Steps 50s/35s15/12 Cal Ski Erg10 Single arm, alternating DB hang clean and jerk 50/35 Core:Tabata Hollow Hold

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8/15/19 “Super Moon”

Strength:Power Snatch With Pause above knee7x2 not T&G Conditioning:6 Rounds6 Pull Ups6 T2B6 Push Ups50m Sled Push - Empty 2 Minutes rest Finisher:5 Min AAB Flush

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8/14/19 “Lighthouse”

Strength:Work to a heavy Squat Clean then10 reps @ 75% of heavy FT Conditioning:5 RFT12 Goblet Squats 70/53 KBDeadlift + P Clean + H Sq Clean 205/145200m Run Core:50 alt opposite arm/leg v ups

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8/13/19 “Come Back Around”

Strength:Bench Press5x4 Tempo 3XX2 Conditioning:30/22 Cal AAB15 S Press 95/6530 TTRings20/15 Cal AAB15 Push Press 115/7520 TTRings10/7 Cal AAB15 S2OH 135/9510 TTRings Finisher:3x8 each leg Banded single leg bridges

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8/12/19 “Cloudlifter”

Strength:5x2 Clean Grip Deadlifts@ 1RM Clean Conditioning:4 Rounds3 min AMRAP5 BMU50 DU10 DB Snatches 50/35Row for Calories1 minute rest Core:3x10 Double KB Sit up

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