SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

7/29/19 “Returns”

Strength: Snatch Balance 6x2 Conditioning: 5 Rounds25/15 Cal AAB5, 4, 3, 2, 1 S Snatch135/95, 155/105, 175/125, 195/135, 205/145 Core: Tabata Mountain Climbers

read more

7/27/19 Ralph Clark Huston Jr

Teams of 4 4 Rounds 2 Deadlifts Each 245/175 26 Axle Bar Cleans 145/100 45 Wall Balls 20/14 245m Ski Erg Each *Dive every 3 minutes, start with - 4 Synchro Burpees

read more

7/26/19 “Tell Everybody I Know”

Strength: Back Squat 6x3 @ 65% Conditioning: 16 min Cap 200m Run 10 Box Step ups 24/20 10 BMU 400m Run 14 Box Step ups 24/20 14 C2B 800m Run 18 Box Step Ups 24/20 18 Pull Ups Finisher: 50 Banded tricep pull downs

read more

7/25/19 “I Remember You”

Strength: Snatch + OHS 10 min EMOM Conditioning: 3 Rounds 10 S Snatch 95/65 80 DU 10 S Snatch 95/65 5 Bar facing burpees Core: 30 GHD SU, to parallel only with a pause

read more

7/24/19 “Am I Wrong”

Strength: Hang P Clean 7x2 Conditioning: 15 Clean and Jerks 135/95 Then 3 Rounds 27/19 cal row 25 GHD Sit ups Then 15 S Cleans 185/125 Finisher: 3x10 Barbell Curls

read more

7/23/19 “Life Is Beautiful”

Strength: Strict Press + Push Press 4x3+4 Conditioning: 5 min AAB Max Cals 3 minute rest 5 minute AMRAP 10 Box Jump Overs 24/20 10 Ring Dips Core: 3x10 Double KB Sit Ups

read more

7/22/19 “Don’t Leave Me Here”

Strength: Deadlift 4x3 Heavy Conditioning: 1 Mile Run Then 10 min AMRAP 15 Russian KB Swings 90/70 10 Single arm DB S2OH 70/50 5 Goblet Squats 90/70 Finisher: 30 tall box jumps

read more

7/20/19 “FRIENDS”

With a Partner: 500/400/300/200/100m Row Partner Holds 55/35 KBs in Front Rack Each partner rows each distance ** Unracking the KBs before your partner is done with their rowing interval, both partners immediately complete 5 synchro burpees

read more

7/19/19 “Spotlight”

Strength: Hang P Snatch 7x2 Conditioning: 20 H P Cleans 95/65 10 HSPU 20 OHS 10 HSPU 20 H P Snatches 10 HSPU 20 Deadifts Finisher: 3x10 each arm SA DB Row with support on parallete

read more

7/18/19 “Everyday”

Strength: Deadlift 5x4 X23X Tempo @ 60% Conditioning: 18 min EMOM 15 Wall Balls 20/14 10 Burpees over the ball Core: 3x10 Sculler sit ups

read more