SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

12/7/19 “Sugar on the Bone”

Teams of 3 - 24 Minute AMRAPPartner A - Accumulate Bike Erg CalsPartner B - 5 Power Cleans + 5 Front Squats + 5 S2OH 135/95Partner C - Rest*Rotate on barbell complex. Must be unbroken

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12/6/19 “Feral Roots”

Strength: High Hang Power Snatch + Low Hang Power SnatchEMOM x 10 Conditioning: 60 Wall Balls 20/1450 Pull Ups40 Power Snatches 75/5530 Front Squats 115/7520 C2B10 S Snatches 115/75 Core:40 V Ups

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12/5/19 “Back in the Woods”

Strength:Axle Bar Deadlifts5x5 Conditioning: 3 Rounds20/14 Cal Ski15 Axle Bar Deadlifts 155/10550ft OH SA DB Walking Lunge 50/352 minute rest Finisher: 30 band pull apart presses

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12/4/19 “Electric Man”

Strength:Back Squat20 reps @ 60% + 20-35# Conditioning: 12 min AMRAP2 T2B2 Hang Clusters 95/654 T2B4 Hang Clusters 95/65Climb the Ladder Core: 2 min plank on forearms

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12/3/19 “Too Bad”

Strength: Power Clean Double6 sets Conditioning:Even MinutesWork on completing Annie50-40-30-20-10 DU/Abmat Sit upsOdd MinutesAccumulate Calories on the Rower 100/70 Finisher: 30 banded push ups

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12/2/19 “Do Your Worst”

Strength: Strict Press5xMAX @ 75%. After each set, 15 PVC press AFAP Conditioning: 11 min AMRAP21/13 Cal AAB7 Clean and Jerks 185/125 Core:Tabata mountain climbers

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11/29/19 “I Ain’t the Same”

Strength: Hang Power Clean + 2 Front Squats5 Sets Conditioning: 20 Back Squats 185/12515 SB Cleans 150/100125 DU30 HSPU Finisher: 50 Tricep band pull downs

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11/27/19 “Sound & Color”

Strength:Strict Press5x3 @ 70%. After each set, 15 PVC press AFAP Conditioning: 40/28 Cal Row20 S2OH 115/7530/21 Cal Row15 S2OH 135/9520/14 Cal Row15 S2OH 135/9510/7 Cal Row20 S2OH 115/75 Finisher: 2 min Max Ski Erg Calories

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11/26/19 “I Found You”

Strength: Clean Grip Deadlft Pulls5x2 @ 90-100% of Clean Conditioning: 3 Rounds FT1000m Bike Erg12 Deadlfts 185/12521 Box Jumps 24/20 Core:4x8 Hanging leg raises

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