SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

2/5/20 “Never Back Down”

Strength: Push Jerk + Split Jerk5x3+2 Conditioning: 4 Rounds15 Push Ups100ft SB Bear Hug Carry 100/7015 Push Ups10 HSPU Core:4x10 ball slams

read more

2/4/20 “Trips to Space”

Strength:Double OH Grip Deadlifts5x3 Tempo X22X Conditioning:12 min AMRAP20/14 Cal Row20 GHD SU20 Pistols20 KB Swings 55/35 Finisher: 2 min couch stretch each leg

read more

2/3/20 “Washed”

Strength: S Snatch with pause above knee2 EMOM x 10 Conditioning: 14 min AMRAP150 DU10 Devils Press 50s/35s40/28 Ski Erg Cals10 Devils Press 50s/35s75 DU5 Devils Press 50s/35s20/14 Ski Erg Cals5 Devils Press 50s/35sMax Ski Erg Cals Core: Tabata Hollow Rock

read more

2/1/20 “Snowblind”

With a partner 12 Minutes for both to find heavy Front SquatThen1000ft SB Carry 100/70 (switch on 100 ft)100 GHD SU total100 WB total 20/1410 Rope Climbs

read more

1/31/20 “Electric Funeral”

Strength: OHS2 Reps EMOM x 12 Minutes Conditioning: 40 Bar Facing BurpeesThen3 Rounds15/12 Cal Ski10 DB Push Press 50s/35s15 OHS 45/35 Finisher: 50 Band face pulls

read more

1/30/20 “The Wizard”

Strength:Push Press5 sets of max reps in 30 seconds @ 1RM Strict Press Conditioning: 15 min AMRAP20/14 Cal Bike Erg @ 10/7 damper4 SB Cleans 150/1008 HSPU Core: 40 V Ups

read more

1/29/20 “War Pigs”

Strength: Hang S Clean + Power Clean6 Sets Conditioning: 12 min AMRAP10 C2B10 MB Cleans 20/1410 Hang Squat Cleans 135/9530 DU Finisher: <Reverse Tabata rig hang

read more

1/28/20 “Paranoid”

Strength:Power Snatch1 EMOM x 12 minutes Conditioning: AAB Cals20/14-18/12-16/10-14/8-12/710/6-8/5-6/4-4/3-2/2P Snatches 115/7510-9-8-7-6-5-4-3-2-1 Core: 50 Rig hold windshield wipers

read more

1/27/20 “Iron Man”

Strength: Deadlifts5x4 with 2 second hold at the top @68%. Go every 90 Seconds Conditioning: 4 Rounds4 min Clock5 Thrusters 115/7516 DB Step Ups 24/20 50/3520/14 Cal RowAMRAP T2B2 Minutes Rest Finisher: Tabata PVC Strict Press

read more