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Fitness
A. Back squat
Build to a tough triple in 20 minutes
B. 8 rounds:
3 burpees
6 KB swings, Tough
9 wall balls
Performance
A. Back squat
Build to a 1RM in 20 minutes
B. 8 rounds:
3 Muscle Ups
6 KB swings (70/55)
9 wall balls (20/14)
Post results to comments.
AM:
30 ring muscle-ups for time
*AMRAP on the first set.
+
(Rest as needed)
+
For time:
30 kipping handstand push-ups (10” deficit)
+
(Rest as needed)
+
800m farmer’s walk (35/hand)
PM:
3k run @ 75%
*”Jogging” pace
-Rest 5 min
3k run @ 75%
Fitness
Partners alternating rounds:
15 Minute AMRAP-
10 Assault bike calories
10 Side-to-side Ball Slams
15 minute AMRAP-
250M Row
10 DB push press
Performance
Partners alternating rounds:
15 Minute AMRAP-
10 Assault bike calories
10 Side-to-side Ball Slams (20/10)
15 minute AMRAP-
250M Row
10 Push press (115/75)
AM:
45 min assault bike @ 50%
*Every 5 min get off and do 4 tough DB squat snatches, alternating
PM:
A. Squat snatch x2 + Overhead squat x2
Build to a tough complex for today
B. EMOTM 10:
Snatch balance
*Start moderate and build per set.
C. Front squat
Build quickly to a challenging 4 for today, then do 3×4 @ 85-90% of today’s tough set
D. EMOTM 10:
1st: 10 glute-ham raises
2nd: 30s Sorensen hold
E. 15 min AMRAP:
10 push-ups, hand-release
10/arm single-arm KB thruster (55/35)
50’ burpee broad jumps
1 legless rope climb
200m run
Fitness
A. Power snatch
Build to a tough double in 15 minutes
B. 10 minutes rope practice
C. EMOTM 12-
1st- 8 Assault bike calories
2nd- 6 D-ball over-the-shoulder
3rd- 2 Prone-to-standing rope climbs
Performance
A. Snatch
Build to a tough double in 15 minutes
B. 10 Minutes Rope climb Practice
C. EMOTM 12-
1st- 10 Assault bike calories
2nd- 6 D-ball over-the-shoulder
3rd- 2 Rope Climbs
45 min @ 75%:
1 min assault bike
50’ bear crawl
1 min row
15 single-unders
1 min FLR on rings
15 straight leg sit-ups, arms overhead
1 min step-ups, alternating (20)
10s superman hold
1 min shuttle run – 10 yard increments
SOUTH LOOP STRENGTH & CONDITIONING
HOME OF SOUTH LOOP CROSSFIT
645 S CLARK CHICAGO IL 60605
INFO@SOUTHLOOPSC.COM
(312) 857-5230
