SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

3/17/20 “Opposite”

Minimal Equipment:5 Rounds For Time15 A Frame Sit Ups (Legs together back and legs apart forward)10 Single Arm Alternating Devils Press 50/35 DB200 m run or 40 Jump Squats No Equipment: 5 Rounds For Time15 A Frame Sit Ups (Legs together back and legs apart forward) 10...

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3/16/20 “Different People”

Strength: Back Squat10 reps @ 75%. Then 15 perfect reps @ 50% Conditioning: 50 Bar Facing BurpeesEMOM, 5 Thrusters 115/75Then50 Thrusters 75/55EMOM, 5 Bar facing burpeesStart both with the 5 reps Core: 40 V Ups

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3/13/20 “Big Idea”

Strength: Hang Power Snatch Double12 minutes Conditioning: 16 min clock2 Rounds30/24 Cal Row14 DB Step ups 50s/35s 24/2014 DB Goblet Squats 50/35ThenMax Hang Power Snatch Doubles Finisher: Tabata PVC Strict Press

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3/12/20 “I’m Ready”

Strength: Sumo deadlifts5x5 Conditioning: 20 min AMRAP10/7 Cal Ski Erg10 Back Rack Lunges 95/6510 Bar Facing Burpees10 Hang Cleans 95/65 Core: 40 Wall Ball Sit ups

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3/11/20 “My Calling”

Strength: Back Squat10 reps @ 70%. Then 15 perfect reps @ 50% Conditioning: For time50-40-30-20-10Wall Balls 20/1420 DU + 10 Pull ups after each set Finisher: 75 Banded Good Mornings

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3/10/20 “Infinity”

Strength:Clean pull to knee + S Clean1 set EMOM x 10 minutes Conditioning: 4 Rounds1000m/700m Bike Erg15 DB Clean and Jerk 50/35 Core:Tabata plank on hands

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3/9/20 “Thirsty”

Strength: Strict Press3x5@ 75% Conditioning: 14 min AMRAPRun to sidewalk10 HSPU** increase HSPU set by 10 each round Finisher: 50 Straight arm Band Lat Pull Downs

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3/7/20 “When the Weather’s Warm”

With a Partner CrossFit Super Total45 minute clockBoth partners find 1 reps ofBench PressBack SquatDeadliftCleanJerkSnatch * Can only use 1 bar per pair and weight can never decrease

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3/6/20 “3 Shots”

Strength: Back Squat10 reps @ 65%. Then 15 perfect reps @ 50% Conditioning: For time100 ft SB Carry 150/10010 BMU10 SB Cleans 150/10010 BMU100 ft SB Carry 150/10050/33 Cal AAB Core: Tabata Hollow Hold

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