SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

12/3/19 “Too Bad”

Strength: Power Clean Double6 sets Conditioning:Even MinutesWork on completing Annie50-40-30-20-10 DU/Abmat Sit upsOdd MinutesAccumulate Calories on the Rower 100/70 Finisher: 30 banded push ups

read more

12/2/19 “Do Your Worst”

Strength: Strict Press5xMAX @ 75%. After each set, 15 PVC press AFAP Conditioning: 11 min AMRAP21/13 Cal AAB7 Clean and Jerks 185/125 Core:Tabata mountain climbers

read more

11/29/19 “I Ain’t the Same”

Strength: Hang Power Clean + 2 Front Squats5 Sets Conditioning: 20 Back Squats 185/12515 SB Cleans 150/100125 DU30 HSPU Finisher: 50 Tricep band pull downs

read more

11/27/19 “Sound & Color”

Strength:Strict Press5x3 @ 70%. After each set, 15 PVC press AFAP Conditioning: 40/28 Cal Row20 S2OH 115/7530/21 Cal Row15 S2OH 135/9520/14 Cal Row15 S2OH 135/9510/7 Cal Row20 S2OH 115/75 Finisher: 2 min Max Ski Erg Calories

read more

11/26/19 “I Found You”

Strength: Clean Grip Deadlft Pulls5x2 @ 90-100% of Clean Conditioning: 3 Rounds FT1000m Bike Erg12 Deadlfts 185/12521 Box Jumps 24/20 Core:4x8 Hanging leg raises

read more

11/25/19 “Hold On”

Strength:5x4 S Snatch Conditioning: 4x3 min AMRAP21/15 Cal Ski20 Push UpsMax OHS 95/651 min rest Finisher: 2 min couch stretch each leg

read more

11/22/19 “impossible game”

Strength:Back Squat20 Rep @ 60% 1RM + 15-30# Conditioning: 10 min AMRAP15 Pull Ups10 Goblet Squats 70/555 Burpees to 6" target Core: 4x 30sec GHD hold

read more

11/21/19 “priority change”

Strength:Power Snatch + OHS10 min EMOM, 1 set Conditioning: 4 Rounds4 min30 Russian KB Swings 70/5020 OHS 115/7510 BJO 30/24Rest until next 4 minute clock Finisher: Stretch

read more

11/20/19 “morning song”

Strength:Power Clean + Hang Squat Clean6 sets Conditioning: 1000m/700m Ski30 T2R60 Air Squats90 DU750m/525m Ski Erg Core: 40 Floor windshield wipers

read more