SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

11/2/18 “Bohemian Rhapsody”

Strength: Strict Press 4×4 @ 70% 30 Second Noes and Toes Hold before each set Conditioning: 30 Front Squats 155/105 * every drop = 10 KB Swings 70/55 Then 20 Thrusters 95/65 10 SDLHP 95/65 Finisher: 3×10 GHD Hip... read more

11/1/18 “Under Pressure”

Strength: Sq Snatch + 2 OHS – 6 Sets Conditioning: 4 x 3min AMRAP 50 DU 8 P Snatches 135/95 Max HSPU 1 Min Rest Core: 50 Med Ball Sit Ups read more

10/31/18 “Fat Bottomed Girls”

Strength: Deficit Deadlift – 4×4 on 35# plates @ 70% Conditioning: 21 15 9 T2B AAB Calories (21/13 15/9 9/4) * 100m run between each movement Finisher: 30 Bar Facing Burpees... read more

10/29/18 “Seven Seas of Rhye”

Strength: Back Squat 4×2 @ 90%+ Conditioning: 7 Rounds FT 10 Wall Balls 20/14 10 GHD SU 10 C2B 10/7 Row Calories Finisher: 50 banded tricep pull downs read more

10/26/18 “Here It Goes Again”

Strength: Back Squat 5×2 @ 90% Conditioning: 4 Min AMRAP x 4 1 Wall Walk 10 Pull Ups 10 Box Jump Overs 24/20 Max Bar Facing Burpees in remaining time Core: Tabata Hollow... read more

10/25/18 “Invincible”

Strength: Deficit Deadlift 4×5 on 35# plates @ 65% Conditioning: 4 Rounds FT 500m/400m Ski Erg 20 Wall Balls 20/14 10 Plate OH Lunge Steps 45/35 Finisher: 40 Russian KB Swings,... read more

10/24/18 “A Million Ways”

Strength: Squat Clean Double + Push Jerk 7 Sets Conditioning: 16 Min Cap 10/7 Cal AAB 1 Clean* Start with bar and add 20/10 every round Core: Max Set Flutter... read more

10/23/18 “Get Over It”

Strength: Power Snatch + Snatch Balance 1 set ever 45 seconds for 10 sets Conditioning: 100 DU Then 21 15 9 DB Snatch 50/35 D Ball Front Squats Then 100 DU Finisher: 30 Toes to... read more