SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

2/28/20 “Face Down”

Strength: Back rack reverse lunges3x10 Conditioning: 5 min AAB Cals 5 min rest5 min Bike Erg Cals5 min restAFAP complete half of your calories completed on your lower score machine Finisher: Max dead hang from the rig

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2/26/20 “Waiting”

Strength: Three Position Snatch5 sets, build Conditioning:18 min EMOMOdd - 15/12 Cal Row + AMRAP P Snatches 95/65Even - Rest Finisher:Tabata OHS Hold With PVC

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2/25/20 “Justify”

Strength: Strict Press3x5@ 70% Conditioning: 3 Rounds FT15 DB Bench Press 50s/35s12 T2B9 DB Thrusters 50s/35s Core: 30 Russian Twists with DB

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2/24/20 “Cat and Mouse”

Strength: Power clean double12 minutes to build to heavy set Conditioning: 11 min AMRAP33 Wall Balls 20/1411 Power Cleans 135/95 Finisher: 20 Ski Pulls - Max Meters

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2/22/20 “Imaginary Friends”

With a Partner30 min AMRAPPartner A - 3 Thrusters 95/65Partner B - 200m Ski Erg*Switch movements and that equals one round**Add weight every round***RX is 10/5# jumps

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2/21/20 “Some Chords”

Strength: Strict Press3x5@ 65% Conditioning: Every 90 Seconds for 7 Rounds5 Burpee Box Jump Overs 24/2010 DB Snatches 50/355 Push Ups Core: 3x10 Hip extensions, pause at extension

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2/20/20 “Let Go”

Strength:Hang Clean and Push Jerk1 set EMOM x 10 Conditioning: 14 min AMRAP10 Wall Balls 20/1425' HS Walk15 Wall Balls 20/1425' HS Walketc Finisher: 30 Band pull apart presses

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2/19/20 “Strobe”

Strength:Deficit Deadlift4x4 Conditioning: 12 min AMRAP10 Russian KB Swings 70/5510 DB S2OH 50s/35s10 DB Box Step Overs 50/35 24/20 Core: 50 Med Ball Sit ups

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2/18/20 “I Remember”

Strength: Power Snatch Double1 set every 90 seconds x 7 sets Conditioning: For Time50/35 Cal Row20 T2B20 OHS 135/9520 T2B50/35 Cal Bike Erg Finisher: 50 Band pull aparts

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