SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

1/10/20 “Am I Going up?”

Strength: Snatch Push Press + Snatch Balance5x3+3 Conditioning: 16 Minute EMOM10/7 Cal Row + 5 burpees over rower3 S Snatches @ 70% Core: 3x10 KB Windmills each side

read more

1/9/20 “Diamond”

Strength: Deadlift4x3 @ 60%, 70%, 80%, 85% Conditioning:14 min AMRAP1 T2B10/7 Cal Ski10 DU2 T2B10/7 Cal Ski20 DUetc Finisher: Max D Ball hold

read more

1/8/20 “Workhorse”

Strength: Front Squat10 min EMOM - 2 Reps with 3 sec pause @ bottom Conditioning: 2 Rounds5 min EMOM AMRAP1 - AAB Cals2 - Wall Balls 30/203 - Push Ups4 - Wall Balls 30/205 - AAB Cals4 Minutes rest Core:3x10 hip extensions, 2 second hold @ top

read more

1/6/20 “Call Me Star”

Strength: Split Jerk6x2 Conditioning: 12 Min AMRAP8 DB Power Cleans 50s/35s8 DB Front Squats 50s/35s8 DB S2OH 50s/35s* Must be unbroken as full complex Core: 3x10 GHDSU, controlled descent

read more

1/3/20 “Searching the Blue”

Strength:Power CleanMax reps in 1 minute @ 60%. Rest 4 minutes. Then max reps in 2 minutes @ 80% Conditioning: 12 min AMRAP50 DU10 HSPU2 Cleans 225/155*add 2 cleans every round Finisher: 50 banded hamstring curls

read more

1/2/20 “Nature’s Child”

Strength:Front Squat + Back Squat4x4+4 @ 65% of Front Squat Conditioning: 2 Rounds100/70 Cal Row for time3 minutes rest50/35 Cal Row for time2 minutes rest Core: Max T2B in 90 sec

read more

1/1/20 “Stay in My Corner”

Strength:Push Jerk5x3 Conditioning:'31 Heroes'31 min AMRAP8 Thrusters 155/1056 Rope Climbs 15'11 Box Jumps 30/24 *Partners alternate 400m SB run 45/25

read more

12/31/19 “The Arc”

Strength:Deadlift4x4 @ 70%. Then 10@ 50% AFAP Conditioning: 2 minutes on, 1 minute off3 Rounds30/20 Cal AAB20 T2B20 Goblet Squats 55/3515 Burpees over the KB20 minute cap Core: Tabata V Ups

read more