SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

7/22/20 “You Really Got Me”

Warm Up: 400m Run2 Rounds15 PVC OHS25' Duck Walk Conditioning: 20 OHS 115/75Then4 Rounds200m Run15 Box Jumps 24/2010 GHD SUThen20 OHS 95/65 Strength: P Jerk with 1 sec pause in receiving pos4x4

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7/21/20 “Panama”

Warm Up: 2 Rounds3 min Bike20 Lunges5 Inch Worms Strength:Deadlift10 min E2MOM5 Reps @ 65-75% Conditioning: 1 to 10 to 1KB Goblet Sq 70/55KB Swings 70/55*sets must be unbroken

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7/20/20 “Jump”

Warm Up: 3 Rounds10 KB SDLHP15 Hollow Rocks10 Up Dog/Down Dog Conditioning:20/14 Cal Row30 Push Ups20/14 Cal Row20 HSPU20/14 Cal Row30 Ring Dips Strength:Back Squat4x3 22X1 TempoModerately Heavy

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7/18/20 “Daylight”

You Go I Go w/ Partner 100 Burpees100 S2OH 115/75100 Cal Row50 OHS 115/7550 GHD SU50 S Pull UpsPartner A - work min 1Partner B - work min 2etceveryone uses their own equipment

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7/17/20 “In My Place”

Warm Up: 500m Row20 MB S Cleans20 Ring Push Ups75 DU500m Row Strength: Deadlifts w/3 Second Eccentric4x4@ 60-70% Conditioning: 4 Rounds E3MOM100m Run10 Dead lifts 185/12510 Ring DipsS2OH Double 185/125

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7/16/20 “Clocks”

Warm Up: 200m Run2 Rounds20 Alternating Lunges10 Kip Swings15 Push UpsThen200m Run Conditioning: 12 min AMRAP10 Box Jump Overs 24/2010 Pull Ups10 Goblet squats 70/5510 T2B Strength: 12 min E2MOMBack Squat Double

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7/14/20 “Warning Sign”

Warm Up:3 Rounds10 Russian KB Swings10 PVC OHS5 Inch Worms10 PVC Push Press Conditioning:30/20 Cal AAB30 P Snatch 95/6530 Bar Facing Burpees30 DB C+J 50s/35s30/20 Cal AAB Strength/Skill: 10 min EMOM2 Snatch Balances

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7/14/20 “Warning Sign”

Warm Up:400m RunThen2 Rounds10 barbell kang squats10 barbell s press Conditioning: 15 Min AMRAP80/54 Cal SkiThen15 - 12 - 9S Cleans 115/75HSPUThenAMRAP Ski Cals Strength: S Clean with pause @ knee2 Reps Every 90 Seconds x 6Drop + reset

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7/13/20 “The Scientist”

Warm Up: 3 Rounds10 Cal Ski10 Push Ups10 Jump SquatsThenPVS OHS Mobility Conditioning: 4 Rounds3 min AMRAP12 KB Swings 55/3515 Wall Balls 20/148 KB Push Press Each Arm 55/35AMRAP DU Strength:Push Press2 Reps EMOM x 10

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