SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

5/11/19 “Call It What You Want”

With a Partner, for time: Fran 21-15-9 Thrusters (95/65) Pull-ups Then….. 100M (to sidewalk at end of parking lot & back) Overhead Barbell Walk (95/65) Then…. Grace 30 C&J (135/95) Then….. 100M Overhead Barbell Walk (95/65) Then…..... read more

5/10/19 “Pay the Man”

Strength: Deadlift 3×10 @ 55% Conditioning: 9 – 15 – 21 D Ball Squats 100/70 Box Jump Overs 24/20 2 min rest Then 15 – 12 – 9 Burpee Box Jump Overs 24/20 DB Snatches 50/35 Core: Tabata WB Sit... read more

5/9/19 “Doing It for the Money”

Strength: Power Clean + Push Jerk Every 45 seconds for 9 Minutes Conditioning: 30 HSPU Then 4 Rounds 10 DB Squat Cleans 50s/35s 50 DU Then 20 HSPU Finisher: 50 Band Pull... read more

5/8/19 “Houdini”

Strength: Hang Snatch 5×3 Conditioning: 15 Minute Clock 500/400m Ski Erg 500/400m Row 1000/800m AAB Then 1 Rep Hang Snatch Core: 4×10 ball... read more

5/7/19 “Sit Next To Me”

Strength: Find 2RM Strict Press Conditioning: For Time 30 – 20 – 10 Push Press @ 2RM Strict Press 10 – 20 – 30 GHD SU Finisher: 2 min couch stretch each... read more

5/6/19 “Pumped Up Kicks”

Strength: Front Squat 4×4 @ 80% Tempo 2XX2 Conditioning: 2 Rounds 15 Squat Cleans 115/75 15 C2B 2 Rounds 10 Squat Cleans 155/105 5 BMU Core: Tabata Hollow... read more

5/4/19 “Main Title”

With a partner, For Time: 600M Run together 60 Deadlifts (155/115) (switch every 5, split evenly) 500M Run together 60 Power Cleans (155/115) (switch every 5, split evenly) 400M Run together 60 Front Squats (155/115) (switch every 5, split evenly) 300M Run together 60... read more

5/3/19 “Pop”

Strength: Back Squat 5×3 @ 80% Conditioning: 16 minute AMRAP 20/12 Cal AAB 10 C2B 25ft Double DB Front rack walking lunge 50s/35s 10 T2B Finisher: Tabata OHS hold with PVC... read more

5/2/19 “Tearin’ Up My Heart”

Strength: 3x100m row each for time Conditioning: 14 Minute Clock 1000m Row Then Thruster Double Ladder 75/55, 95/65, 115/75, 135/95, 155/105, 175/115, 195/125, 215/135 max reps Core: 3×10 Ab roll... read more

5/1/19 “Bye Bye Bye”

Strength: Clean High Pull + Squat Clean 10 min EMOM Conditioning: 10 Rounds FT 20 DU 5 DBall Cleans 100/70 7 HSPU Finisher: 30 Band pull aparts – 2 second... read more