SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

10/30/19 “Baroness”

Strength: Deadlift from blocks4x4 Conditioning: For Time1000m RowThen20-15-10Wall Balls 20/1415-10-5HSPUThen500m Row Finisher: 1 min wall sit with plate on legs 30 sec rest, 1 min wall sit no plate

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10/29/19 “The Simple Life”

Strength: Hip Hang Snatch1 rep every 45 seconds x10 Conditioning:15 Minute AMRAP12 OHS 95/6510 Burpees to 6" Target12 KB Swings 70/5524/16 Cal Ski Core: 30 banded standing twists each side

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10/28/19 “Victorious”

Strength:Back Squat20 Rep @ 60% 1RM Conditioning: With a Partner25 minute Clock20 Synchro T2B30 Synchro DB Snatch 50/3540 Synchro DB Box Step Ups 50/3530 Synchro DB Snatch 50/3520 Synchro T2BThen:Each find 1RM Deadlift+Hang Clean+Hang Clean+Jerk Finisher:2 min couch...

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10/25/19 “Recommit”

Strength: Power Clean and JerkEMOMx10 Conditioning:16 Min EMOM1 - 50 DU2 - 15/13 Cal Row3 - 10 Goblet Squats 70/554 - 5-10 Pull Ups Core:Tabata Hollow hold

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10/24/19 “Back Squat”

Strength:Back Squat3x10 @ 60% Conditioning: 14 min AMRAP200m Run10 SB Cleans 100/7010 T2B Finisher:50 Russian KB Swings, UB

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10/23/19 “One Mil”

Strength:Push Press4x6 Conditioning: 4 Rounds FT10 S2OH 135/9520/14 Cal Bike Erg Core: Max set flutter kicks

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10/22/19 “Delivery”

Strength: Double Overhand Deadlift4x4 Conditioning: 12 Min AMRAP20 Box Jump Overs 24/2010 Dead Lifts 205/1454 RMU Finisher: 40 Toes to rings

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10/21/19 “Surviving”

Strength:S Snatch with Pause above knee5x3 Conditioning: With a Partner1000m Ski Erg 20 S Cleans 225/15520 Devil Presses 50s/35s40 BFB Core: 3x10 GHD Hip extensions

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10/18/19 “Reconnect”

Strength: Front Squat3x6 Tempo 32X1 for 3 reps then 3 reps AFAP. 65% Conditioning: 18 min EMOM1 -12/10 Cal Ski Erg2 -5 S2OH 175/1153 -5 SB Cleans 150/100 Finisher: 10 Minute Row

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10/17/19 “Battle Sirens”

Strength: Power Snatch + Hang P Snatch + Hip Hang P Snatch6x2 Conditioning: 3 min AMRAP8 Russian KB Swings 55/358 Push Ups2 min rest3 min AMRAP6 Russian Swings 70/556 C2B2 min rest3 min AMRAP4 Russian Swings 90/702 Wall walks Core:Tabata Plank

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