SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

3/7/19 “Hey Joe”

Strength: Back Squat – 4×4 with 3 second descent Conditioning: 18 min EMOM 1 – 10 T2B 2 – 5 S2OH 175/115 3 – 5 SB Cleans 150/100 Core: 3 min Plank on... read more

3/6/19 “Bow-Legged Charlie”

Strength: S Snatch + OHS – 6 Sets Conditioning: 12 Minutes 4 Rounds 15 Goblet Squats 70/55 15 HSPU Max Snatches in remaining time 155/105 Finisher: 1 minute row for max... read more

3/5/19 “Walk Right In”

Strength: 5×3 Push Press – Build Across Sets Conditioning: 12 Minutes 4 BMU 6 Burpee Box Jump Overs 24/20 1 min to complete 1 min rest Core: 50 Dead... read more

3/4/19 “Ran So Hard the Sun Went Down”

THERE WILL BE NO 5:30AM CLASS ON MONDAY. BE SAFE! Strength: Clean Pull with Pause @ knee + Power Clean – 10 Min EMOM Conditioning: 4 Rounds FT 50ft DB OH Walking Lunge (25ft each arm) 50/35 15 GHD SU 12/8 Cal AAB Finisher: 50 Banded Face... read more

3/2/19 “Uno, Dos, Tres”

Skill Work: Ring muscle up progressions and technique Conditioning: Teams of 3 16 min AMRAP 10 Bench Press 135/95 10 Back Squats 135/95 5/4 RMU 1 person works at each station, rotate when all 3 athletes are done at their station Back squats from the... read more

2/28/19 “Run to the Water

Strength: EMOM x 10 min High Hang P Snatch + Hang Snatch Conditioning: 15 min EMOM 1 – 15/12 Cal Row 2 – 2 P Snatches 185/125 3 – 15 KB Swings 70/55 Finisher: 50 Banded Good... read more

2/27/19 “Turn My Head”

Strength: Front Squat – 4×4 Conditioning: 15 10 5 Thrusters 115/75 80 DUs Then 5 10 15 HSPU DB Snatch 50/35 Core: 4×10 each side wall ball wall... read more

2/26/19 “We Deal In Dreams”

Strength: Deficit Deadlifts – 5×3 Conditioning: 14 Min AMRAP 8 C2B 8 Box Step Ups 24/20 8 OHS 95/65 1 Deadlift* *Weight increases every round. 135/95, 225/155, 275/195, 315/225, 365/255, 405/285, 435/305 Finisher: 3×10 Clapping Push... read more

2/25/19 “Lightning Crashes”

Strength: P Clean + S Clean + Jerk. 6 Sets Conditioning: E2MOM x 12 min 5 DB Devil Presses 50s/35s Ski Cals Core: 4×10 Russian Twists with plate read more

2/23/19 Pick Your Poison

With a Partner 100 BMU or 150 C2B or 200 Pull ups E3MOM: 2:30 work, 30 sec rest Every work period starts with buy in of: 10 Box Jumps 24/20 10 GHDs *split evenly between partners **add 2 reps to both movements each round ***After buy in, work on gymnastic movement rep... read more