SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

7/10/20 “Burn ‘Em Brew”

Warm Up: 400m run2 Rounds12 KB Swings10 OHS8 Snatch Balance Conditioning:3 Rounds3 min AMRAP8 Devils Press 50s/35s12 OHS 100/70AMRAP Box Jump Overs 24/20 1 min rest Strength: Hang P Snatch + OHS6 Sets - Build

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7/9/20 “Lay Down”

Warm Up:500m Ski20 MB S Cleans20 Burpees over MB Strength: Deadlifts5x5 @ 60-70% Conditioning: 15 min EMOM5-10 Pull ups15/10 Cal Bike Erg Damper @ 10/712 SDLHP 70/55 KB

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7/8/20 “Still Rollin”

Warm Up:4 Rounds50 SU8 Tempo Air squats8 Thrusters w/pause @ bottom*Thrusters w/ empty bar Conditioning: 3 Rounds20/14 Cal RowR1 - 40 Air squatsR2 - 20 Front Squats 135/95R3 - 10 Thrusters 135/95 Strength:Front Squats4x3 32X1 TempoBuild to moderate weight only

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7/7/20 “Claw Machine Wizard”

Warm Up: 3 Rounds10 Cal Row10 Push Ups10 Hollow Rocks10 Pull ups Strength: 4x4 Strict PressSame working weight across sets Conditioning:12 min AMRAP1,2,3 etc. Burpees to bar2, 4, 6 etc T2B2, 4, 6 etc DB Snatches 50/35

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7/6/20 “Lately”

Warm up: 200m Run2 Rounds10 Deadlifts10 Hang Cleans10 FR Lungesw/empty bar Conditioning: 30/20 Cal SkiThen30 - 20 - 10DB Step Ups 24/20 50/35 P Cleans 95/65 Strength:Every 90 Seconds x 6Hang P Clean + Hang S Clean

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7/3/20 “Tonight”

Minimal Equipment: For Time150 Leg Crushers**Jump squat + Jumping lunge each leg**EMOM5 Hand Release Push Ups No Equipment: For Time150 Leg Crushers**Jump squat + Jumping lunge each leg**EMOM5 Hand Release Push Ups Core: 50 Straight Arm Russian Twists

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7/2/20 “Don’t Give Up”

Minimal Equipment:6 Rounds1 min AMRAP10 P CleansAMRAP DU1 min Rest No Equipment: 6 Rounds1 min AMRAP10 Mountain ClimbersAMRAP Lateral Hops1 min Rest Core: 40 Sit Up Twists

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7/1/20 “Above the Clouds”

Minimal Equipment: 400m Run40 Box Jumps400m Run40 DB Snatches400m Run No Equipment: 400m Run40 Step Ups400m Run40 Up Downs400m Run Core: 30 Side Plank Extensions Each side

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6/30/20 “Slow Simmer”

Minimal Equipment: 8 Rounds100m Run10 S2OH - moderate weight20 Reverse Lunges No Equipment: 8 Rounds100m Run10 Push Ups20 Reverse Lunges Core: 50 Weighted Sit Up

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6/29/20 “Moon”

Minimal Equipment:21 15 9SDLHPGoblet SquatsBurpees No Equipment:40-30-20Air SquatsBurpees*200m run after each round Core: Tabata Superman

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