SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

1/28/20 “Paranoid”

Strength:Power Snatch1 EMOM x 12 minutes Conditioning: AAB Cals20/14-18/12-16/10-14/8-12/710/6-8/5-6/4-4/3-2/2P Snatches 115/7510-9-8-7-6-5-4-3-2-1 Core: 50 Rig hold windshield wipers

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1/27/20 “Iron Man”

Strength: Deadlifts5x4 with 2 second hold at the top @68%. Go every 90 Seconds Conditioning: 4 Rounds4 min Clock5 Thrusters 115/7516 DB Step Ups 24/20 50/3520/14 Cal RowAMRAP T2B2 Minutes Rest Finisher: Tabata PVC Strict Press

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1/24/20 “Put the Hurt on Me”

Strength:5x20 secondsRow for Calories Conditioning: 14 min AMRAP10 Wall Balls 20/1410 DB Snatch 50/352 RMU20 WB20 DB Snatch2 RMUetc Finisher: 50 banded face pulls + 50 band pull aparts

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1/23/20 “The Thief”

Strength: Back Squat 3x3 Heavy Conditioning: 12 min AMRAP15/10 Cal AAB3 Devils Press+Thruster 50s/35s Finisher: 20 Turkish Get Ups

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1/22/20 “Put It on the Line”

Strength: Hang Snatch + OHS12 minutes to find heavy set Conditioning: 20 Min Clock100/70 Cal Ski80 T2BFind Heavy Hang Snatch in remaining time Core: 3x45 sec plank

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1/21/20 “How You Like Me Now”

Strength:DB Strict Press + Strict Press5x 5+5 Conditioning: 15 min EMOM1 - 12 HSPU2 - 12 DB Deadlifts 70s/50s3 - 12 Box Jump Overs 24/20 Finisher:2 min max Strict RMU or S C2B or S Pull ups

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1/20/20 “Short Change Hero”

Strength:Power Clean1 rep every 30 seconds for 3 min (6)1 rep every 45 sec for 4:30 (6)1 rep every minute for 6 min Conditioning: 4 Rounds For Time9 Cleans 165/11575 DU12 Bar Facing BurpeesRest as needed *Score = total time + slowest round duration Core: Tabata...

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1/18/20 “Tom Sawyer”

Teams of 3 3000m row100 Back Squats 205/145200 BFB *two athletes working at a time*Back squat bar and burpee bar must be the same

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1/17/20 “Fly By Night”

Strength: Narrow Grip Bench Press5x5 building Conditioning: 16 min AMRAP10 Squat Clean Wall Balls 20/1415 Axle Bar Push Press 95/6510/7 Cal Ski*add 10/7 cals to ski every round Finisher: 3x10 Barbell Curls

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