SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

9/3/19 “Die Rockin”

Strength:Floor Press3x5 Conditioning:5x4min AMRAP500/450m rowRMU in remaining time Core:Tabata mountain climbers

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8/31/19 “Ransom”

With a Partner20 Minute AMRAP5 Rounds10 SB Cleans 150/10010 Burpee Box Jump Overs 24/20200m run (together)In remaining time:25ft DB Lunges 50s/35s

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8/30/19 “Darkside”

Strength:Power SnatchEMOM 1 rep Conditioning:50/35 Cal AAB40 T2B30/20 Cal AAB20 T2B10 Snatch 155/105 Finisher:50 Tricep band pull downs

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8/28/19 “Blame It on My Youth”

Strength:Overhead Squat4x3 Conditioning:For Time20 Wall Balls 20/1430 Double DB GTOH 50s/35s20 Wall Balls 20/1420 Double DB GTOH 50s/35s20 Wall Balls 20/1410 Double GTOH 50s/35s Finisher:1 min Max Ski Erg Calories

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8/27/19 “Run Away”

Strength:High Hang S Clean10 min EMOM - 2 reps every minute Conditioning:800m run3 minutes rest400m run3 minutes rest800m run Core:4x10 V Ups

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8/26/19 “Happy”

Strength:Strict PressFind 1RM. Then 2x10 @ 50% AFAP Conditioning:18 min EMOM1-10 Thrusters 95/652- 15/10 cal Ski erg3- 8 Bar facing Burpees Finisher:2 min couch stretch each leg

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8/24/19 “Not Your World”

With a Partner:10 rounds2 MinutesPartner A:20 Air Squats10 Bar Facing BurpeesPartner B:Max Clean and Jerks 205/1451 Minute RestSwitch

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